W.Hile nopales (cactus pads) are a common part of Mexican cuisine, says registered nutritionist Krista Linares, RD, that many here in the US eat them under-used in very different ways, “she says.
Linares says nopales grow wild across Mexico and much of the United States, especially where the weather is warm for most of the year. They are also very easy to grow at home.
Nopales are a lot easier to cook than you might think, and they are extremely versatile. “There is so much you can do with Nopales,” says Linares. “It is really common to grill them whole or in strips. You can serve them with scrambled eggs, mince them with tomatoes, or pickle them.” Linares says the only part of cooking with Nopales that can trip people is removing the thorns. “When you buy nopales at a grocery store or Latinx market, the thorns are often gone,” she says. If you do it yourself, wear gloves to protect your hands and use a chef’s knife to gently pull the thorns off before cooking your nopales.
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Whichever way you choose to consume nopales, Linares says you will get many nutritional benefits. “Nopales are a really good source of fiber,” she says, adding that it benefits the gut directly. In addition to fiber, nopales are also full of other nutrients, including calcium, potassium, magnesium, and vitamin K.
Are you looking for ideas on how to make them? Ten delicious and healthy Nopales recipes are summarized here, which show a variety of ways to enjoy the gut-friendly plant. Work your way through the list and you’ll end up being a professional cactus cook.
Read on for 10 High Fiber Nopales Recipes.
Photo: Mexico in my kitchen
1. Nopales and tomato salad
This simple dish can either be enjoyed on its own as a salad or put in tortillas for a vegetarian filling. Besides the nopales, you only need tomatoes, onions, serrano peppers, onions, garlic, coriander and olive oil. With a cooking time of only 15 minutes, you have this dish on the table in no time at all.
Get the Recipe: Nopales and Tomato Salad
Photo: Mexican made meatless
2. Nopales with eggs
This simple recipe covers your fiber, protein, and healthy fat bases with just a few simple ingredients. (Eggs: the miracle multitasking meal!) The nopales add a layer of shine, while serrano peppers, onion, and garlic add a lot of kick.
Get the Recipe: Nopales with Eggs
Photo: Familia Kitchen
3. Salad with nopales and pickled jalapenos
You can incorporate this spicy salad into almost any dish and combine it with eggs, meat, fish or tofu. Not only does it have different flavors, but it is also coated with different textures such as creamy avocado – a stark contrast to the chewy nopales.
Get the Recipe: Nopales and Pickled Jalapenos Salad
Photo: The spruce is eating
4. Grilled nopales
One of the easiest ways to enjoy nopales is to simply grill them with some sea salt and olive oil. Served this way they taste similar to asparagus with a chewy, fleshy texture. Feel free to include your favorite spices in this simple recipe as well.
Get the Recipe: Grilled Nopales
Photo: House of Nash Eats
5. Grilled cactus and lamb’s lettuce
Here is another nopales recipe that involves grilling. While you’ve heated up the grill, toss some corn on it too. Then mince and toss in a bowl, add chopped onion, garlic, lime juice and enjoy!
Get the recipe: grilled cactus and lamb’s lettuce
Photo: La Pina in La Cocina
6. Pickled nopales
As Linares mentioned, pickled nopales are widely used in Mexican cuisine. Here they are pickled with jalapeños, carrots, onions, jalapeños and some important spices. Jars with inlaid goods last a full six months. So once you’ve made them, you’ll have them on hand to incorporate into many future meals.
Get the Recipe: Pickled Nopales
Photo: Mama Maggie’s kitchen
7. Nopales with chorizo
Nopales con chorizo (seasoned pork) is another dish that can be cooked in large quantities and used in a variety of different meals. It only takes a handful of ingredients to prepare and then you need to incorporate them into your breakfast, lunch and dinner.
Get the Recipe: Nopales with Chorizo
Photo: Thyme and Love
8. Vegan breakfast tacos
Usually eggs are the central ingredient in breakfast tacos, but this recipe replaces them with tofu and gives the dish a vegan makeover. The nopales are roasted in the oven and then added to the tofu scrambled eggs. The end result is a well-rounded breakfast full of benefits.
Get the Recipe: Vegan Breakfast Tacos
Photo: Sweet Life
9.Nopalitos con arroz y pollo (nopales with rice and chicken)
Once you’ve tried this dinner, it will quickly become one of your favorite dishes. The rice is baked in a salsa verde sauce, which makes every bite full of flavor. Chicken serves as your primary source of protein, while the nopales make sure you’re getting plenty of fiber, of course.
Get the Recipe: Nopalitos with Rice and Chicken
Photo: Improving my home
10. Shrimp patties with nopales and red sauce
This recipe takes a little more time than the others, but the end result is well worth it. The nopales serve as a base for shrimp patties. A red tomato-based sauce completes the whole thing and makes every bite tangy and juicy.
Get the Recipe: Prawn Patties with Nopales and Red Sauce
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