Nopales, or edible cacti, are nutritious and tasty, containing vitamins A and C, calcium, and iron. They can be eaten raw or lightly steamed and are available in Latin markets and some grocery stores. The prickly pear fruit is also high in fiber and vitamin C and can be used in smoothies or as a topping. In areas where the prickly pear cactus grows wild, it can be foraged and harvested easily.
Nopales, or edible cacti, are primarily the flat rounded pads of the Opuntia prickly pear cactus. They are common in Mexico and the southwestern region of the United States, although they are increasingly found elsewhere. While it can be a challenge to cook and eat, nopales are nutritious and tasty. The prickly pear cactus can be foraged in areas where it grows wild, or it can be found in Latin markets and increasingly in regular grocery stores.
Also called cactus pads or nopalitos, edible cacti contain vitamins A and C and are also a source of calcium and iron. Their crunchy texture goes well with salads. The fig itself is a small fruit found at the top of the pads. Fruits are high in fiber and vitamin C, making them a delicious and nutritious addition to your diet. The sweet prickly pear fruit is especially good when used in smoothies or diced and eaten with cereal or made into jelly.
You can eat edible cacti raw or steam them lightly to maintain the crunchy texture. First, you’ll need to peel off the skin and spines and rinse well to make sure they’re gone. The edges must be trimmed to remove the fibrous tissue. Don’t steam them too long or they will become mushy. Cooked nopales are slightly sticky like ocher, but when mixed with other ingredients this shouldn’t be noticeable.
Latin markets are usually the best place to find edible cacti if you don’t want to feed yourself. In areas where there is a significant Hispanic population, they may also be available in the produce sections of large grocery stores. Look for pads that are firm and wrinkle-free. If you live in the desert southwest of the United States, prickly pear cactus grows wild almost everywhere, to the point where it’s considered a weed. Nopales are easy to harvest from early spring through late fall; just use a long-handled barbecue fork or tongs to hold them and cut them off at the base.
Raw cactus has a light, tart flavor described as similar to a lemon green pepper or asparagus. They can be sprinkled on salads, boiled, fried, or mixed with other vegetables and spices for a savory Southwestern stir-fry. The bearings are also good sautéed in butter or oil. Edible cacti are often sold pickled and ready-to-eat in cans or jars, and the fruit as jelly or preserves.
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