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Vegetable of the Month: Edible Cactus!

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Edible cactus is also known as nopales (no-PAHles), nopalitos or cactus pads. This vegetable is popular in Mexico and other Central American countries, parts of Europe, the Middle East, India, North Africa and Australia. Its popularity is increasing in the United States where it can be found at Mexican grocery stores, specialty produce markets and farmer's markets.

Edible cactus is characterized by its fleshy oval leaves (typically called pads or paddles) of the nopal (prickly pear) cactus.

With a soft but crunchy texture that also becomes a bit sticky (not unlike okra) when cooked, edible cactus tastes similar to a slightly tart green bean, asparagus, or green pepper.

Cactus pads contain beta carotene, iron, some B vitamins, and are good sources of both vitamin C and calcium.

What is the difference between cactus leaves (edible cactus or nopales)and the prickly pear?

As part of the cactus plant, the prickly pear is a fruit that is 2 to 4 inches long and shaped like an avocado. Its skin is coarse and thick, not unlike an avocados and it ranges in color from yellow or orange to magenta or red. Tubercles with small prickly spines can be found on the prickly pear's skin. This fruit's flesh, which ranges in color also from yellow to dark red, is sweet and juicy with crunchy seeds throughout.

The prickly pear can be diced like pineapple and used as a topping on yogurt or cereal or blended into a smoothie.

Availability, Selection, and Storage

Edible cactus is available year-round with a peak in the mid-spring and the best season from early spring through late fall. When buying edible cactus, choose small, firm, pale green cacti with no wrinkling. Be sure to pick cacti that are not limp or dry. Very small paddles may require more cleaning because their larger proportion of prickers and eyes.

Edible cactus can be refrigerated for more than a week if wrapped tightly in plastic.

Edible cactus is also sold as:

  • Canned - pickled or packed in water
  • Acitrones - candied nopales, packed in sugar syrup and available in cans or jars.

Cactus

Serving Size: 86g

Amounts Per Serving

% Daily Value

Calories 15

 

Calories from Fat 0

 

Total Fat 0g

0%

Sodium 20mg

1%

Total Carbohydrate 3g

1%

  Dietary Fiber --g

--%

  Sugars --g

 

Protein 1g

 

Vitamin A

8%

Vitamin C

15%

Calcium

15%

Iron

2%

* Percent Daily Values are based on a 2,000 calorie diet.


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