Nopales are shoots from the prickly pear cactus, popular in Mexican and Southwestern American cuisine. They are nutritious, high in fiber and antioxidants, and can help manage blood glucose and cholesterol levels. They can be purchased raw or canned, and are used in dishes such as huevos con nopales and tacos de nopales. Over 10,000 farmers in Mexico grow nopales, producing about 150 million US dollars worth of cactus sprouts each year.
Nopales are the shoots or electrodes found on the prickly pear cactus, which are peeled to remove the spines. Some say they have a slimy taste and texture similar to ochre. Also like okra, nopales appear to be an acquired taste, although they are very popular in Mexico and some foods of the American Southwest.
Cactus pads can be found in many grocery stores, especially in areas with large Hispanic populations. They can be purchased raw in the produce section, in bulk or in plastic bags. Nopales may need to be boiled twice to become tender. After the first boil, the water should be drained and the cactus should be boiled again in fresh water. The nopales should then be rinsed, cooled, rinsed again and then dried in a colander.
Another option for those who want to cook with nopales is to buy canned them. Canned varieties are available diced, cut into strips, seasoned or unseasoned. Drained nopales can be added to many dishes as a side dish or salsa. They can also be scrambled with eggs and served with salsa. This dish is called huevos con nopales or “eggs with nopales”. Tacos de nopales, or “cactus tacos,” are also very popular in parts of Mexico.
Nopales are very nutritious and are high in dietary fiber, both soluble and insoluble. They also contain vitamin A, riboflavin, vitamin C, vitamin B6 and vitamin K. They also contain potassium, magnesium, copper, iron and manganese. They also contain flavonoids, a type of antioxidant. Nopales have no saturated fat or cholesterol and very little sodium.
A medium including nopales can lower the glycemic index of a meal and have been used to reduce the blood glucose level of diabetics. Pills and powders made from the plant have also become popular, as its health benefits are becoming more widely known. The American Heart Association, for example, is investigating the use of nopales to help manage cholesterol levels.
Over 10,000 farmers grow nopales in Mexico. In total, they produce about 150 million US dollars worth of cactus sprouts each year. They are easy to find raw in outdoor markets in Mexico.
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