How to Cook Arrowroots and it’s Health Benefits

What is Arrowroot

Arrowroot is a starchy root vegetable that is native to South America, particularly the Amazon rainforest region. The plant is scientifically known as Maranta arundinacea and belongs to the same family as ginger and turmeric.

Their use of dates back to the ancient Mayan civilization, where it was used for medicinal purposes. It was also used by the indigenous people of South America as a food source and for its medicinal properties. Arrowroot was introduced to Europe in the 18th century, where it quickly became popular as a thickening agent for soups, sauces, and desserts.

Today, arrowroot is grown in many tropical and subtropical regions of the world, including the Caribbean, Africa, and Southeast Asia. It is widely used in cooking and baking as a gluten-free alternative to wheat flour and as a thickener for sauces and gravies. The vegetable is also used in cosmetics and personal care products for its soothing and moisturizing properties.


Arrowroot is a starchy root vegetable that has been used for centuries in traditional medicine and cooking. Here are some potential benefits of arrowroot:

  1. Digestive health: Arrowroot is a good source of dietary fiber, which can help improve digestion and prevent constipation.
  2. Gluten-free: Arrowroot is naturally gluten-free and can be used as a substitute for wheat flour in baking for people who have celiac disease or gluten intolerance.
  3. Low calorie: Arrowroot is low in calories and fat, making it a great choice for those trying to lose weight or maintain a healthy weight.
  4. Anti-inflammatory: Arrowroot contains compounds that may help reduce inflammation in the body, which can help alleviate symptoms of inflammatory conditions such as arthritis and inflammatory bowel disease.
  5. Boosts immunity: Arrowroot is rich in nutrients such as zinc and iron, which can help boost the immune system and prevent infections.
  6. Supports heart health: Arrowroot is a good source of potassium, which can help regulate blood pressure and support heart health.
  7. Skin health: Arrowroot can be used topically as a natural remedy for skin irritations such as burns, rashes, and insect bites. Its anti-inflammatory properties can help reduce redness and swelling, while its antiseptic properties can help prevent infection.

How to cook Arrowroots

Arrowroot is a starchy root vegetable that can be cooked in various ways, including boiling, roasting, or frying. Here’s a simple boiling recipe:


  • 2-3 medium-sized arrowroots
  • Water
  • Salt (optional)


  1. Wash the arrowroots thoroughly to remove any dirt or debris.
  2. Peel them using a vegetable peeler, making sure to remove all the brown skin.
  3. Cut the into small pieces, approximately 1-2 inches in size.
  4. Place the arrowroot pieces in a pot and add enough water to cover them completely. Add a pinch of salt if desired.
  5. Bring the water to a boil over high heat.
  6. Once the water is boiling, reduce the heat to medium-low and simmer the arrowroots for 15-20 minutes, or until they are tender when pierced with a fork.
  7. Drain the arrowroots and rinse them with cold water to stop the cooking process.
  8. Serve the hot or cold, as a side dish or as an ingredient in other recipes.

Note: Arrowroots can also be mashed or pureed and used as a thickener in soups, stews, and sauces. Roasting or frying can add a crispy texture to them and can be seasoned with spices or herbs to add flavor.

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Sabina Kamene