Tiger Nut Horchata
This tiger nut horchata recipe was developed exclusively for Nuts.com and our customers by Miryam Quinn Doblas, Registered Dietitian (RD). Miryam shares her passion for nutrition and healthy eating on her website, Eat Good 4 Life.
If you like rice-based Mexican horchata, I know you’ll appreciate this Spanish-style version just as much. I always drink it when I go back home to Spain. Made from tiger nuts, this beverage is sweet, creamy and refreshing. It’s also packed with health benefits from its key ingredient. What are these rare things called tiger nuts, you ask?
Well, as it turns out, tiger nuts are not actually nuts at all. They are in fact small root vegetables that once comprised a majority of our Paleo ancestors’ diets. Intrigued? These tubers have a consistency similar to dried coconut, and a flavor reminiscent of roasted chestnuts. The best part is that tiger nuts are packed with superfood qualities.
Tiger nuts are a good source of resistant starch, which is a beneficial prebiotic fiber that helps burn fat and reduce hunger. A 2005 study found that dietary resistant starch, like the kind found in tiger nuts, may improve insulin sensitivity, which can reduce elevated blood sugar levels.
Their fiber content is also beneficial for digestive health, which makes them a great snack to munch on throughout the day. Try them in trail mix or as a topping for oatmeal or yogurt. The peeled variety can be eaten straight out of the bag, whereas unpeeled varieties should be soaked overnight.
In Spain, tiger nuts are most commonly known in the context of horchata de chufa (tiger nut horchata). It’s hard to find this beverage in the U.S., so I encourage you to try the recipe for yourself. Plus, homemade horchata is so much more delicious than store-bought horchata! It’s made in a similar way to almond milk, and is also vegan, dairy-free and nut-free. With only a few ingredients, it’s easy to make this tiger nut horchata when you’re craving a refreshing sweet drink. The tiger nuts have a natural sweetness, but I added a bit of sugar and cinnamon for the traditional horchata experience.
I used one cup of organic peeled tiger nuts for the recipe, so I still have leftovers to enjoy for snacking. The remaining tiger nut pulp can be added to smoothies, pancakes, waffles, or muffins for an additional boost of fiber in your baking. Waste not, want not!
This tiger nut horchata recipe is sure to be a new favorite in your home. It’s the perfect way to cool down during the hot summer days ahead. I hope you get a chance to make this recipe and share it with loved ones!
- 1 cup tiger nuts, soaked overnight
- 1 cinnamon stick
- 5-6 cups filtered water + additional water for soaking
- 3 tbsp sugar
- Place tiger nuts and cinnamon stick in a large bowl and soak overnight.
- Drain the tiger nuts and cinnamon stick, and discard the water. Then transfer the tiger nuts and cinnamon to a blender or food processor. Add the sugar and new filtered water, and blend until you obtain a smooth mixture.
- Pour the milk mixture inside a nut milk bag and squeeze all the milk out. Transfer milk to a large glass container and refrigerate until ready to drink.
The same method can be used to make almond or cashew milk. Leftover horchata can be refrigerated for up to four days.
This recipe was developed and photographed exclusively for Nuts.com by Miryam Quinn Doblas, RD, of Eat Good 4 Life.
10 Responses to “Tiger Nut Horchata”
Hi, I’m not sure I understand the process. You say place the the Tiger nuts and Cinammon Pod in a bowl and soak overnite. Are you soaking in the same filtered water you will use later or do you toss the water after soaking and only use the filtered water in the final step? If you are tossing the initial water, is it necessary to use filtered water for that step also?
Hi Mel, Sorry for the unclear directions. Please discard the water that was used for soaking and use the new filtered water. Thanks for checking!
I love Horchata, so I am very interested in this recipe. One question, though. Do you use the water that soaked the Tiger Nuts and cinnamon, or do you use “new” water?
Hi! Sorry the directions weren’t clear. Please discard the water that was used for soaking and use the new filtered water.
What is a nut milk bag and do you sell them?
Hi Joanna, a nut milk bag is similar to muslin or cheesecloth. We don’t sell these items at this time but they can be found online.
Sounds good. What is a nut milk bag? Is it like the muslin I use when making jelly, or is muslin or cheesecloth too thick? Thanks.
Hi Donna, muslin or cheesecloth would work too!
It would be better without the sugar. Any suggestions other than sugar alcohols?
Hi Lois – Dates would work well to sweeten the horchata naturally. Just add 2-3 dates in place of the sugar.