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!
Simmered Kabocha
Ingredients
1 kabocha squash
2 1/2 cups dashi or chicken stock
2 tbsp mirin
1 tbsp soy sauce
1 tsp salt
Instructions
Wash the kabocha and discard the seeds. Do not peel the kabocha.
Cut kabocha into 1 ½ inch squares.
Place the kabocha (ideally in a single layer) into a big saucepan. Combine the dashi, mirin, soy sauce, and salt, and pour into the saucepan.
Cover and bring to a boil.
Reduce the heat to low and let simmer, uncovered for 15 minutes (until the kabocha is tender but not mushy).
Serve warm or at room temperature as a side dish.
Oven-Baked Japanese Spare Ribs
Ingredients
1 rack pork ribs
5 cloves garlic
1/2 ginger root (minced ginger or ginger paste would work fine, too!)
4 stalks green onion
3 tbsp sake (white wine as an alternative)
3 tbsp mirin (If you don't have mirin at home, just add one more tbsp of sugar.)
2 tbsp sugar
5 tbsp soy sauce
2 tbsp sesame oil
Instructions
Cut ribs apart in individual pieces (If there's a thin membrane on the back side of your ribs, carefully remove it by sliding a knife under it and peel it off). Set aside.
In a ziplock bag, mix together the sauce ingredients.
Chop green onions, slice the ginger, and smash garlic cloves. Add them into the sauce mix.
Add the ribs into the sauce mix, close the bag, and massage them.
Put the bag in the fridge and leave it for four hours or overnight
Preheat the oven at 375F.
Once preheated, on a baking sheet, line the aluminum foil, and place ribs evenly. Pour some marinade on top.
Bake them for 15 minutes. Flip them and bake for another 15 minutes.
Stir-Fried Tatsoi
Ingredients
1 bunch tatsoi
2 teaspoons sesame oil
1 garlic clove, finely grated
1 teaspoon grated ginger
1 teaspoon fish sauce
Instructions
Rinse the leaves, but do not dry them. The excess water will lightly steam the greens.
Warm the sesame oil in a small frying pan over medium heat.
When the pan is hot and the sesame oil is fragrant, add the garlic and ginger, and sauté until fragrant, about 30 seconds.
Add the still-wet tatsoi and fish sauce, and stir to combine.
Cook uncovered, stirring occasionally until tatsoi stems are tender and leaves are wilted, about 1–2 minutes.
Soy Ginger Black Cod
Ingredients
2-6 oz Black Cod portions
Marinade
1/8 cup soy sauce
1 tbsp rice wine vinegar
1 tbsp sesame oil
1 tbsp brown sugar
2 green onions; diced
2 cloves garlic; minced/grated
1 1/2 tbsp ginger, diced
1/8 tsp black pepper
Directions
In a medium bowl, add all the marinade ingredients, stir/whisk until combined.
Once the marinade is blended, pour over the fleshy side of the black cod portions.
After coated, flip the fish, skin side up.
The fish should be resting in a thick puddle of marinade.
Cover and place in the refrigerator; allow to marinate at minimum 6 hours, but preferably 24 hours.
When ready to cook, preheat oven to 425°F.
Bake for 16-20 or until the internal temperature is 145°F; the flesh will have browned and begin to separate.
If desired, flip the fish, skin side down and place under the broiler for 1-2 minutes, or until it has reached the desired coloring.
Serve and enjoy.
Wild Mushroom Burgers
Ingredients
2 tablespoons butter
8 ounces sliced wild mushrooms
1 small onion, sliced
1 clove garlic, minced
1 tablespoon Worcestershire sauce
Salt and pepper to taste
Burger Patties
Swiss cheese
hamburger buns (brioche or potato buns recommended)
Optional toppings: lettuce, tomato, mayonnaise, mustard
Instructions
Prepare the mushroom topping: Melt the butter in a skillet over medium heat. Add the mushrooms and onions. Sauté until tender and lightly browned, about 8-10 minutes. Stir in the garlic and Worcestershire and cook for 1 more minute. Season with salt and pepper to taste. Set aside and keep warm.
Cook the burgers: Heat a cast iron skillet or grill over medium-high heat. Cook the patties for 3-5 minutes per side. During the last minute of cooking, top each patty with a slice of Swiss cheese and cover to melt.
Toast the buns: Brush the cut sides of the buns lightly with butter or oil. Toast cut-side down in a skillet or on the grill until lightly browned.
Assemble the burgers: Place the patties on the bottom buns. Top generously with the sautéed mushrooms and onions. Add any other desired toppings. Cover with the top bun.
Serve the mushroom Swiss burgers immediately while hot. Enjoy!
Orange Juice and Soy Sauce Marinated Tuna Steak
Ingredients:
¼ cup orange juice
¼ cup soy sauce
2 tablespoons olive oil
1 clove garlic, minced
1/4 teaspoon dried oregano
½ teaspoon ground black pepper
2 (6 ounce) Ahi tuna steaks
Preparation:
In a large non-reactive dish, mix together the orange juice, soy sauce, olive oil, garlic, oregano, and pepper. Place the tuna steaks in the marinade and turn to coat. Cover, and refrigerate for at least 30 minutes.
Preheat grill for high heat.
Lightly oil grill grate. Cook the tuna steaks for 5 to 6 minutes, then turn and baste with the marinade. Cook for an additional 5 minutes, or to desired doneness. Discard any remaining marinade.
Roasted Savoy Cabbage with Orange Vinaigrette
Ingredients
1 head Savoy cabbage (about 1 pounds)
1 tablespoons extra-virgin olive oil plus 2 tbsp, divided
2 tbsp orange juice
1 clove garlic, minced
1 teaspoon minced shallot
1 teaspoon white balsamic vinegar
½ teaspoon kosher salt, divided
¼ teaspoon sugar
Pinch of crushed red pepper
2 tbsp hazelnuts, toasted and crushed
Directions
Preheat oven to 375 degrees F. Line a rimmed baking sheet with foil.
Cut cabbage into 3 inch wedges half. Brush with 1 tablespoon oil and place on pan. Roast until a skewer easily passes through to the center, about 20-30 minutes..
Meanwhile, whisk the remaining 2 tbsp oil, orange juice, garlic, shallot, vinegar, 1/4 teaspoon salt, sugar, and crushed red pepper in a small bowl.
Sprinkle wedges with the remaining 1/4 teaspoon salt. Drizzle the cabbage with the vinaigrette and sprinkle with the hazelnuts.
Bay Scallop Piccata with Spaghetti Squash
Ingredients
2 small or 1 large sized Spaghetti Squash – cut in half and seeds removed
3 TBS Extra Virgin Olive Oil – DIVIDED
1 pound bay scallops
Kosher Salt and Ground Black Pepper
Butter Sauce:
4 TBS Butter – DIVIDED
1 large Shallot – finely diced
2 clove Garlic – minced
¾ Cup dry white wine
¾ Cup Seafood Stock
2 TBS Fresh Lemon Juice
4 scant TBS Brined Capers – drained (plus more for garnish, optional)
Optional Garnishes: Sliced Lemons, Grated Parmesan Cheese, Parsley
Instructions
Roast the Spaghetti Squash: Preheat oven to 375 degrees F. Prepare a baking sheet with parchment paper for easy clean up. Drizzle, or use a pastry brush to apply, 1 tablespoon extra-virgin olive oil to the flesh (insides) of the spaghetti squash. Season liberally with salt and pepper. Transfer squash to prepared baking sheet, cut side down. Roast in the oven until easily pierced with a fork and cook through, about 45 minutes.
Slightly cool, then scrape: Set aside until cool enough to handle. Use a fork to scrape strands from the skin of spaghetti squash. Set aside.
Place a large non-stick skillet over medium high heat, add 2 tablespoons of olive oil. When the oil starts to shimmer, arrange your scallops in the pan, being careful not to place them close together. Cook for 1-2 minutes per side until browned and opaque. Remove scallops to a plate and set aside.
Make the sauce: Return the skillet to stove, and reduce heat to medium. Melt 1 tablespoon of butter. Add the shallot and sauté, stirring often, until softened and light golden in color, about 30 seconds to 1 minute. Add the garlic along with the measures salt and pepper. Cook, stirring, until fragrant, about 30 seconds.
Deglaze sauce: Add the wine to deglaze the pan, increase heat to medium high and use a wooden spoon to scrape up the browned bits from the bottom of the pan. Simmer the sauce until reduced by about half, around 4-5 minutes.
Add the stock and lemon juice, cook until reduced by about half, 4-5 minutes.
Remove skillet from heat. Immediately add 3 tablespoons of butter to the pan. Whisk until the butter is fully melted.
Then, add the capers and scallops to the sauce. Toss well to coat the scallops in the butter sauce. Taste and adjust for seasoning and flavor by adding more salt, pepper or lemon juice.
To serve: Place scallops over spaghetti squash strands. Pour the piccata sauce over the spaghetti squash and scallops. Garnish with parmesan cheese, lemon slices and parsley. Enjoy!
Whole Rainbow Trout with Herbs
Ingredients
olive oil
2 Whole Rainbow Trout
1/2 teaspoon salt
1/2 teaspoon ground black pepper
2 sprigs fresh rosemary
2 sprigs fresh thyme
1 medium lemon, cut into wedges
Directions
Place oven rack in center of oven. Preheat oven to 400 degrees F. Cut 2 (15x10-inch) sheets of parchment paper; brush with olive oil. Set aside.
Sprinkle cavities of fish evenly with salt and pepper. Place 1 rosemary sprig and 1 thyme sprig in each cavity. Brush outsides of fish evenly with olive oil. Place 1 fish in center of each prepared parchment sheet. Roll up; twist ends of parchment to seal. Place packets, at least 1 inch apart, directly on center oven rack.
Bake 15 minutes, or until fish flakes easily when fork is inserted near backbone at thickest part of fish. Use scissors to cut each packet down center to open. Serve fish with lemon wedges.