Oca: The Vibrant Andean Superfood You Need to Try
Looking to diversify your vegetable garden and dinner table? Oca, a vibrant and nutrient-rich tuber, offers a unique alternative to potatoes and yams. Cultivated over centuries and a staple in the Andean region, oca is a colorful, delicious option that brings both history and flavor to your plate.
There are more than one hundred varieties of this smallish, knobby tuber, sometimes referred to as the "lost crop of the Incas." While it is not known specifically how long oca has been cultivated, it is likely one of the oldest Andean crops. It can be grown at elevations up to 13,000 feet, much higher than potatoes, making it an important crop for high Andean peoples. Fun fact: In parts of South America, oca is often dried and left in the sun for a few days, a process that enhances its sweetness!
Introduced to Europe and New Zealand in the 1800s, the vegetable was adopted as a favorite and is still popular today, called “New Zealand Yams,” despite not being related to yams at all.
While still uncommon in North America, the root vegetable is gaining appeal, especially in the Pacific Northwest. Although oca was cultivated in tropical high mountain ranges of South America, the cool, mild climate and late frost make it relatively easy to grow in Oregon. In fact, oca is a close cousin to our native oxalis, or wood sorrel, which blankets the ground of forests in our region.
Sustainability and Growing Benefits
Oca is a resilient and low-maintenance crop, thriving in diverse conditions with minimal input. Unlike potatoes, which require significant pest control and soil management, oca naturally resists pests and diseases. It also improves soil health by enhancing biodiversity, making it a sustainable choice for organic farming. Its ability to grow in challenging environments makes it an ideal crop for regenerative agriculture.
Cascade Organic started growing oca many years ago at our experimental urban farm, testing varieties best suited for our region. We now contract with our organic partner, Farmer Brown, at Mustard Seed Farm in St. Paul to grow our oca.
Cooking with Oca
Starchier than a carrot but crisper than a potato, oca can be eaten either raw or cooked. When eaten fresh, the flavor is tangy and lemony. Cooked oca has a sweet, nutty taste while still maintaining some of its tang. It might just remind you of vinegar on a french fry or sour cream on a baked potato. Boiled, roasted, fried, added to soups and stews—basically any way that you would cook a potato is a good way to cook oca. Oca is an ideal winter vegetable that is best harvested after the frost, usually in late December, and stores well to be enjoyed throughout the coldest months.
Nutritionally, oca is a good replacement for potatoes, being both lower in calories and richer in nutrients. It contains oxalic acid, which helps in binding calcium and improving bone health. Oca is also rich in vitamin C, iron, and potassium.
Try These Yummy Oca Recipes!
Roasted Oca with Garlic and Herbs
Ingredients:
1 lb oca, washed and halved
2 tbsp olive oil
2 cloves garlic, minced
1 tsp fresh thyme
1 tsp rosemary, chopped
Salt and pepper to taste
Instructions:
Preheat oven to 400°F (200°C).
Toss oca with olive oil, garlic, thyme, rosemary, salt, and pepper.
Spread on a baking sheet and roast for 30-35 minutes until golden and tender.
Serve hot as a delicious side dish.
Tangy Oca Salad
Ingredients:
1 lb raw oca, thinly sliced
1 tbsp lemon juice
1 tbsp olive oil
½ tsp salt
¼ tsp black pepper
2 tbsp chopped parsley
Instructions:
In a large bowl, toss the sliced oca with lemon juice, olive oil, salt, and pepper.
Let sit for 10 minutes to allow flavors to meld.
Sprinkle with chopped parsley and serve fresh.
If you're ready to move past the potato and try this root crop from the Andes, give these recipes a go and discover the unique flavors of oca!