Oca vegetable (Oxalis tuberosa) is a close relative of potato but very far in terms of taste. Originating in the South American Andes mountains, oca is the edible rhizome or tuber that grows underground. It is sweet, tangy, and crunchy. Many call it lemony potato or sour cream potato to explain its unique taste.
It might appear as a weird vegetable for some, but it has numerous health benefits and nutritional values that might astonish you.
Nutritional Value of Oca
Packed with vitamin C, iron, zinc, and fiber, it has pretty much everything you might need in a vegetable. Since it is low in calories, it is a great food to consume for weight loss. Having a high water content, it can surely keep you hydrated all day.
- Water
- Protein
- Fat
- Carbohydrates
- Fiber
- Vitamin B1
- Vitamin B2
- Vitamin B3
- Vitamin C
- Calcium
- Iron
- Phosphorus
- Zinc
A study published on PubMed found that oca (Oxalis tuberosa) contains bioactive compounds like fructooligosaccharides and phenolic compounds, which promote intestinal health by boosting beneficial gut bacteria and antioxidant activity.
Health Benefits of Oca Vegetable
Following are some health benefits of oca vegetable you must know before adding oca into your routine.
1. Improves Heart’s Health
Oca enhances the health of heart because it contains rich fiber contents that help the blood flow.
2. Promote Bone Strength
Since it is packed with potassium and calcium, oca can be the best option if you have weak bones.
3. Protection From Diseases
It enhances the immunity and make us healthy to combat viral diseases and infections. Oca might not be included in the list of citrus fruits and vegetables, but it helps the body combating diseases.
4. Packed With Iron
It has iron that keeps the blood supply frequent and spread oxygen spread all over the body.
Quick Oca Recipes You Must Try
All parts of the oca plant are edible, but the tubers are the most commonly consumed. Here are some simple oca recipes:
1. Roasted Spiced Oca
Ingredients: Oca tubers, olive oil, cumin, smoked paprika, cinnamon, salt, lemon zest.
- Preheat the oven to 200°C (400°F).
- Slice the oca tubers and toss them with olive oil, cumin, paprika, and cinnamon.
- Spread on a baking tray and roast for 20 minutes or until golden and crispy.
- Sprinkle lemon zest before serving.
2. Stir-Fried Oca with Ginger
Ingredients: Oca tubers, soy sauce, fresh ginger, garlic, onions, honey, chili flakes.
- Heat oil in a wok over medium-high heat.
- Add sliced oca, ginger, garlic, and onions. Sauté for 3-5 minutes.
- Drizzle soy sauce and honey, and sprinkle chili flakes. Toss well.
- Serve as a side dish or over steamed rice.
3. Oca Salad with Herbs
Ingredients: Boiled oca, parsley, mint, cherry tomatoes, olive oil, lemon juice, feta cheese.
- Boil oca tubers until tender. Let them cool and slice them.
- Mix with chopped parsley, mint, and cherry tomatoes.
- Drizzle olive oil and lemon juice. Add crumbled feta cheese on top.
- Serve fresh.
How to Grow Oca Vegetables in Your Backyard?
Here are the specific climate, soil type and other requirements you must provide in order to grow perfect oca vegetable or New Zealand yam.
Best Soil Type:
- Always choose well-draining soil with a slightly acidic to neutral pH (around 6.0-7.0).
- Work in organic matter, like compost. It improves the fertility of the soil.
- It must have low nitrogen because nitrogen will only produce bushes or leaves rather than tubers.
- The roots must have ample space in 1 foot beneath the ground.
Sunlight:
It needs full sunlight to grow properly. But you can also grow them in partial sunlight as well.
Best Months to Grow Oca:
Winters (November to December) are the most suitable months to harvest oca as it grows fully in cold season.
How to Plant Oca:
- Dig holes 1 foot deep and space them 12-18 inches apart.
- Plant tubers or seeds. For tubers, you can cut them into smaller pieces with at least one sprout per piece.
- Water regularly after planting to promote sprouting.
- When seedlings emerge, transplant them into larger pots or open areas to give them enough room to grow.
- Harvest oca after 6-7 months, once the foliage begins to die back.
Conclusion
Oca vegetable might be the most underrated veggie you have come across. Despite being apparently close to potatoes and carrots, people not like them as much. So, it is necessary to be aware of the health benefits oca has so you can make delicious recipes from them.