Amadumbe, also known as taro roots, is an extremely common dish in Mzansi, according to a registered dietitian and the Association for Dietetics in South Africa (ADSA) spokesperson Zama Khumalo. Not only do they have health benefits, you can grow them yourself.
Amadumbe belongs to the river or root vegetable family and has many similarities to the ordinary potato. It also has several health advantages, including improved heart health, digestive health, and sugar control.
According to Khumalo, amadumbe may be regarded as a superfood since it’s high in nutrients that give multiple health benefits. Amadumbe is high in dietary fibre, which is important for digestive health.
A guide for cultivating amadumbe
Mandilakhe Qulu, a small-scale farmer from Sawpits in Umbumbulu, KwaZulu-Natal, says he has been farming amadumbe for a while now. He believes that amadumbe thrives between July and October in Mzansi.
They require warm conditions to thrive, they are quite sensitive in a cold climate and require some sunlight, notes Qulu. “You simply dig holes in the ground, plant your seeds, and cover them with soil.”
They do not require watering, as long as they are grown in moist, fertilised, and well-prepared soil. Qulu says that it may be the use of manure to prepare the soil or the use of bokashi to enrich the soil.
It takes six months for the tubers to mature and be picked and ready to eat.
When should harvesting occur?
They are not like other labour-intensive crops, Qulu says, and if amadumbe is produced in fertile, moist soil, it’s a win-win situation.
“After four months, the leaves will begin to turn yellow from green, indicating that they are nearly ready for harvesting.”
Amadumbe farmer Mandilakhe Qulu
He adds that when the leaves are totally ripe for harvesting, they will fall down, brown and dry.
“You can harvest them using a spade or your hands, depending on the quantity you planted. Amadumbe’s main meal is basically roots/tubers like potatoes.”
Amadumbe’s nutritional characteristics
Khumalo emphasises the importance of exercising caution when consuming amadumbe.
“Those with kidney disease should be cautious when using amadumbe due to their high potassium content.”
Registered dietitian Zama Khumalo
Khumalo recommends eating amadumbe as a snack, cooked like potatoes using a boiling technique.
Some people dip them in salt while eating as a snack, however, this is not advised as high salt consumption raises the risk of high blood pressure.
“One serving of amadumbe is equivalent to 50g or one small portion contains about 2g of dietary fibre. Amadumbe is also high in various vitamins and minerals such as manganese – which plays a role in bone health and aids metabolism, as well as potassium (242mg per 50g serving) – which helps break down excess salts in the bloodstream, therefore, reducing blood pressure and decreasing the risk of development of heart disease,” Khumalo explains.
Tips for cooking amadumbe
Instead of dipping amadumbe in salt, a pinch of salt in the water while boiling is advised. Since amadumbe is comparable to potatoes, they may be utilised as a starch substitute in a meal, advises Khumalo.
“For example, they can be roasted or grilled. They can also be mashed – which is a good option when introducing solid foods to infants over six months of age.”
Khumalo suggests eating amadumbe leaves, which are a diverse and nutrient-packed vegetable with many health benefits, but they must be consumed in moderation, as with other starchy foods.
“Serving suggestion is one 50g portion (1 small) as a snack or 100g (2 small) as a starch in a meal.”
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