Made from tiger nuts, which are actually not a nut but a tuber, tigernut flour has a nutty flavor and texture that can be used in a variety of recipes, from baked goods to savory dishes.
In this article, we’ll explore what tigernut flour is, how it’s made, its nutritional benefits, and some delicious ways to use it in your cooking and baking!
What is tigernut flour?
Tigernut (also called chufa nut) flour is a type of flour made from the small root vegetable called tigernut. Tigernuts are not actually nuts but are small, round tubers that grow underground on a plant called the yellow nutsedge. To make tigernut flour commercially, the tubers are first washed, peeled, and dried. Then, they are ground into a fine powder using specialized equipment.
Some manufacturers may also blanch the tigernuts before grinding them to remove their outer layer, which can improve the flour’s taste and texture. Tigernut flour can be produced using either cold-pressed or roasted methods. Cold-pressed tigernut flour is made by grinding raw tigernuts into a powder, while roasted tigernut flour is made by roasting the tubers before grinding them.
What’s the difference between tigernut flour and regular flour?
Tigernut flour is a great alternative to regular flour for those with dietary restrictions or who are looking for a healthier option.
The main difference between tigernut flour and regular flour is that tigernut flour is gluten-free, making it a good choice for those with gluten sensitivities.
Additionally, tigernut flour has a nutty, slightly sweet flavor and is higher in fiber, iron, and other nutrients than regular flour. However, tigernut flour does have a different texture and absorption rate than regular flour, so it’s important to use recipes specifically designed for it or to experiment with it in small amounts to achieve the desired texture and structure in your baked goods. Here’s everything you need to know about tigernut vs all-purpose flour.
Benefits of tigernut flour
Tigernut flour is gluten-free, grain-free, nut-free, and paleo-friendly – making it a great option for those with dietary restrictions or allergies.
Tigernut flour is also low in carbohydrates compared to many wheat-based flours, so it’s ideal for keto-diets! It’s rich in healthy fats, prebiotic fiber, and antioxidants, which are important for heart and gut health, and immunity. It’s also high in potassium, magnesium, iron, zinc, and vitamins E and C.
Tigernut flour nutrition facts
| Flour (¼ cup) | Calories | Carbs | Fiber | Sugar | Fat | Protein | Glycemic Index |
| Tigernut flour | 130 | 14 g | 3 g | 5 g | 7 g | 1 g | Likely low |
| All-purpose flour | 120 | 24 g | 1 g | 0 g | 0.5 g | 4 g | 85 |
How to bake and cook with tigernut flour
You can use tigernut flour as a substitute for wheat flour to make paleo cookies, muffins, and breads. Use 75% tigernut flour to replace 100% all-purpose, so if the recipe says 1 cup of all-purpose, use ¾ cup tigernut flour instead.
However, it’s important to note that tigernut flour does not behave exactly like regular flour in baking. It has a grittier texture and absorbs less liquid, so it’s best to use recipes specifically designed for tigernut flour or to experiment with it in small amounts in your favorite recipes. I also recommend giving it a quick sift to help with the gritty, sandy texture.
For more savory recipes, tigernut flour makes delicious tortillas, crackers, and breaded chicken or shrimp.
Popular tigernut flour baked goods and dishes
Try these popular baked goods and dishes with tigernut flour:
- Pancakes and waffles
- Muffins
- Bread
- Cookies
- Brownies
- Cake
- Pie crust
- Tortillas
- Crackers
- Breading for chicken or shrimp
- Pizza crust
How to make tigernut flour at home
You can make freshly made tigernut flour at home!
Here are the steps:
- Start by purchasing raw tigernuts from a grocery store or online. Look for tigernuts that are firm, smooth, and have no mold or signs of damage.
- Rinse the tigernuts thoroughly in cold water to remove any dirt or debris.
- Soak the tigernuts in water for at least 24 hours to soften them. This will make them easier to blend and remove their skins.
- Drain the soaking water and rinse the tigernuts again.
- Remove the skins from the tigernuts by rubbing them between your fingers. The skins should easily come off, and you can discard them.
- Spread the tigernuts on a baking sheet and let them dry completely. You can use a dehydrator or an oven set to a low temperature (around 150°F) to speed up the drying process.
- Once the tigernuts are dry, transfer them to a food processor or high-speed blender. Grind them until they turn into a fine powder. This may take a few minutes, and you may need to stop and scrape down the sides of the blender or processor to ensure that everything is well blended.
- Once the tigernuts are ground into a fine powder, sift the flour through a fine-mesh strainer to remove any larger pieces. This will ensure that the tigernut flour is smooth and free of lumps.
How to store tigernut flour
Both store-bought and homemade tigernut flour should be stored in airtight containers in a cool, dry place, away from direct sunlight and heat sources.
Store-bought tigernut flour has a best-by date on the package, but it can sometimes last longer if stored properly (generally up to 12 months).
Homemade tigernut flour can last for several months if stored correctly, but it may have a shorter shelf life compared to store-bought flour since it doesn’t undergo the same processing and preservation techniques.
What are the best substitutes for tigernut flour?
Cassava flour is the best substitute for tigernut flour because it has a similar texture and nutty flavor, and it also shares similar nutritional properties such as being gluten-free, grain-free, and paleo-friendly. Both flours are versatile in cooking and baking and can be used in many recipes interchangeably.
For those without nut allergies, almond flour tastes pretty similar to tigernut flour and is probably the most convenient option for those who cannot find tigernut flour, as it’s more more widely available and also more affordable than tigernut flour.
If neither of these options works for you, you can also replace tigernut flour with coconut flour or arrowroot flour.
FAQs
Tigernut flour has a slightly sweet, nutty, and earthy flavor that is comparable to almond flour.
Tigernuts are a good source of fiber, protein, and healthy fats, and they are rich in vitamins and minerals such as vitamin E, potassium, and magnesium. Consuming tigernuts or tigernut flour may help improve digestion, boost the immune system, regulate blood sugar levels, and reduce the risk of heart disease, among other health benefits.
Tigernut flour can be a good substitute for almond flour in many recipes because it has a similar texture and nutty flavor. However, tigernut flour is slightly sweeter than almond flour and may affect the overall taste of the recipe. Additionally, tigernut flour is more expensive and less widely available than almond flour.
