Chilled Taro & Herb Salad
This Chilled Taro & Herb Salad is a refreshing and nutritious dish, designed to maximize resistant starch for gut health while offering a vibrant, zesty flavor profile.
For 4 servings
Prepare the Taro: Peel the taro root and cut it into uniform 1-inch (2.5 cm) cubes. Rinse the cubes thoroughly under cold water to remove any excess starch.
Boil the Taro: Bring a medium pot of water to a rolling boil. Add 1/2 teaspoon of sea salt to the water, then carefully add the taro cubes. Cook for 15-20 minutes, or until the taro is fork-tender but still holds its shape and is not mushy. Do not overcook.
Chill the Taro: Drain the cooked taro thoroughly in a colander. Spread the hot taro cubes in a single layer on a baking sheet or large plate to allow them to cool quickly and completely at room temperature. Once cooled, transfer the sheet to the refrigerator and chill for at least 2 hours, or preferably overnight, to maximize the formation of resistant starch.
Prepare the Dressing: While the taro is chilling, finely mince the shallot and chop the fresh parsley and dill. In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, lemon zest, Dijon mustard, minced shallot, the remaining 1/2 teaspoon of sea salt, and freshly ground black pepper until the dressing is well combined and slightly emulsified.
Combine the Salad: Once the taro is thoroughly chilled, transfer the cold taro cubes to a large mixing bowl. Pour the prepared dressing over the taro.
Toss and Serve: Add the chopped fresh parsley and fresh dill to the bowl. Gently toss all ingredients together until the taro cubes are evenly coated with the dressing and herbs. Taste and adjust seasoning if necessary. Serve immediately as a refreshing side dish or light lunch.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Handle Taro Carefully: Taro can sometimes cause skin irritation (itching) when raw. Wearing gloves while peeling and cutting is recommended. Cooking neutralizes this effect.
- 2Maximize Resistant Starch: The key to maximizing resistant starch is the cooling process. Ensure the taro is completely cooled to room temperature and then thoroughly chilled in the refrigerator for at least 2 hours, or ideally overnight.
- 3Don't Overcook: Cook the taro until just tender. Overcooked taro can become mushy and won't hold its shape as well in the salad.
- 4Make Ahead: This salad is excellent made ahead. The flavors meld beautifully as it sits, and the chilling process is essential. It can be prepared up to 24 hours in advance and stored in an airtight container in the refrigerator.
Adapt it for your goals.
Protein Boost
Add cooked chickpeas, grilled shrimp, or shredded chicken for a more substantial meal.
Vegetable AdditionsVegetable Additions
Incorporate finely diced bell peppers, cucumber, or cherry tomatoes for added crunch and color.
Herb & Spice SwapHerb & Spice Swap
Experiment with other fresh herbs like mint or cilantro, or add a pinch of red pepper flakes for a subtle kick.
Why this is on our healthy list.
Rich in Resistant Starch
Taro, especially when cooked and chilled, is an excellent source of resistant starch, which acts as a prebiotic, feeding beneficial gut bacteria and supporting digestive health.
High in Dietary Fiber
Beyond resistant starch, taro provides significant amounts of dietary fiber, aiding in satiety, blood sugar regulation, and overall digestive regularity.
Nutrient-Dense
Taro is a good source of essential vitamins and minerals, including Vitamin E, Vitamin B6, potassium, magnesium, and manganese, contributing to overall well-being.
Frequently asked questions
Resistant starch is a type of carbohydrate that isn't digested in the small intestine but ferments in the large intestine. It acts as a prebiotic, feeding beneficial gut bacteria, which can improve gut health, blood sugar control, and even contribute to weight management.
