This homemade Tiger Nut Milk (aka Horchata De Chufa) is a delicious new dairy-free milk recipe to add to the collection. Creamy, sweet, and requiring only two ingredients to make – it’s also vegan, GF, dairy-free, lactose-free, and nut-free too!
You may have noticed that I’ve been on a bit of a dairy-free milk kick at the moment – with recipes for a wide variety of nut milks, oat milk, rice milk, soy milk, etc. So how could I not add this homemade tiger nut milk recipe to my collection?
Now, you may be wondering what are tiger nuts and what are the benefits of tiger nut milk in comparison to your usual dairy-free milks. Have no fear; the answers are all below in the blog post. As well as how to eat tiger nuts pulp leftover from the milk-making process.
While tiger nut milk isn’t as widely acknowledged as certain other dairy-free milk options here in the UK, it is a beloved drink in Spain. This drink is called horchata de chufa and is served ice-cold in the hot summer months. It is also consumed in Mexico with cinnamon and vanilla.
However, it is also a great everyday dairy-free milk option all year round and definitely worth trying.
What are tiger nuts?
First things first, tiger nuts aren’t actually nuts. Nor do they have anything to do with tigers. Tiger nuts (aka cyperus esculentus) are a part of the ‘tuber’ family, like potatoes and artichoke – which means they’re an excellent alternative for those with nut allergies and grain allergies.
- Tiger nuts are a fantastic food for a majority of diet choices; paleo, gluten-free, vegan, low FODMAP, grain-free, whole food, etc.
- They have a few names including tiger nut, chufa, earth almond, yellow nutsedge, etc. and were originally cultivated in Egypt as far back as 4000bc.
- In terms of taste, it can be a bit hard to describe. Some day they are similar to almonds with a rich, nutty flavor. However, they are also naturally sweeter – with others likening them more to coconut.
What is most spectacular about these little tubers are the amazing health benefits they pack. Which, is probably why tiger nuts are regaining popularity around the world.
Benefits of tiger nut milk
Tiger nuts are tiny tubers which are a good source of resistant starch with high fiber content. They have great health benefits. In fact, one source I read states that they are an ancient superfood with unique macronutrient content suggesting they are a ‘perfectly balanced’ nutritional food.
While there is definitely a long list of health benefits surrounding tiger nuts and tiger nut milk, personally there is one that stands out for me.
Tiger nuts are an amazing prebiotic food with resistant starch high fiber content. What does this mean?
To put it simply, we already know that fiber is essential to our diet for bowel and digestive health. However, more recently, there are an increasing amount of studies being published linking high fiber diets to overall improved health. This includes keeping control of blood sugar levels and lowering cholesterol, as well as weight loss and management. Basically, from what I’ve read, eating a high-fiber diet = living a longer life.
Obviously, it’s not as simple as that when you factor in everything else in our lives – but it’s certainly an exciting find. And, tiger nuts contain more fiber than even oat bran.
So what about resistant starch? – This acts as a prebiotic, aiding good bacteria to thrive in our gut. The link between good gut health and overall health seems to be increasing weekly and adding lots of prebiotic foods into your diet is a goal worth having.
Note* Other prebiotic foods include bananas, onions, garlic, asparagus, and leeks. To name a few.
With the above being said, it’s worth noting that when suddenly increasing your prebiotic intake, this can cause temporary digestive issues. Your gut does take some time to get used to a change in its microbiome – so I suggest slowly increasing your prebiotic intake.
What about tiger nut nutritional value?
Tiger nuts are a rich source of a variety of vitamins, minerals, and other good plant compounds. This includes containing high levels of Vitamin E ( 278% of your DV, in fact, in a 1oz serving) and Iron. They also contain good amounts of Vitamin C, phosphorus, magnesium, zinc, and potassium.
All of the above work together to improve the health of our immune system as well as overall bodily health.
They are also very rich in antioxidants, protecting our bodies against harmful free radicals and a variety of diseases thought to be caused by chronic inflammation, including heart disease and even certain cancers.
Although, it’s worth noting that they do also contain ‘antinutrients’ which reduce certain nutrient absorption in the gut. This is the case with many legumes, seeds, and nuts. Germinating the tiger nuts can reduce the antinutrient levels, but isn’t necessary for this DIY tiger nut milk.
Tiger nuts are also said to be anti-bacterial and have been tested (and approved) against bacteria including E-Coli and Salmonella.
How to make tiger nut milk in six easy steps
Tiger nut milk is a great alternative to cows milk and creates naturally sweet, nutty plant-based milk. Here is the recipe to make tiger nut milk in just a few simple steps.
Ingredients
All you need is:
- tiger nuts
- filtered water
Steps
Start by soaking the tiger nuts for six hours or overnight. They will swell in size ever so slightly and will make them easier to blend into creamy, smooth milk.
Add the soaked tiger nuts into a high-speed processor/blender. Blend the nuts down to rough pieces.
Add the 4 cups of water and blend again till creamy and smooth. This usually takes between 2-3 minutes.
I use my NutraMilk processor, which allows me to drain the liquid directly into a bottle while keeping the tiger nut pulp leftovers in the jug.
When using a regular blender/food processor, after blending the nuts with the water, pour the liquid into a bowl through a nut milk bag. Squeeze the nut milk bag to get all the milky liquid out. Then pour into a bottle.
You could also use a fine-mesh sieve and press out the leftover tiger nut pulp to drain any liquid.
The leftover tiger nut pulp can easily be made into flour by leaving it to dry (or dehydrating it at a very low temperature in the oven). This can then be used in a variety of bakes and works similarly to almond flour, although is slightly sweeter. The tiger nut flour can then be used for crackers, no-bake bars, pancakes cookies, etc. Alternatively, you could leave it wet and blend it into smoothies
Store in a glass bottle in the fridge for 3 days. You will notice it begins to smell slightly sour as it spoils.
Note* before using it, give the bottle a good shake to mix up any loose sediment at the bottom of the bottle – Then, you’re good to go.
Other Simple DIY’S You May Like
If you’re interested in trying some more delicious dairy-free milk recipes, then look no further. I have a variety of different dairy-free milk recipes on my blog including this Homemade Oat Milk ( that isn’t slimy), Zero Waste Homemade Almond Milk, and How-to: DIY Homemade Coconut Milk.
For the full list, feel free to browse through the DIY section of my blog or search ‘milk‘ in the search bar for options including rice, soy, cashew, walnut, etc.
Homemade Tiger Nut milk (Horchata De Chufa)
Ingredients
- 1 cup Tiger Nuts
- 4 cups filtered water
Suggested Equipment
Instructions
- Start by soaking the tiger nuts for six hours or overnight. They will swell in size ever so slightly and will make them easier to blend into creamy, smooth milk.
- Add the soaked tiger nuts into a high-speed processor/blender. Blend the nuts down to rough pieces.
- Add the water and blend again till creamy and smooth. This usually takes between 2-3 minutes.
- I use my NutraMilk processor, which allows me to drain the liquid directly into a bottle while keeping the tiger nut pulp leftovers* in the jug.
When using a regular blender/food processor, after blending the nuts with the water, pour the liquid into a bowl through a nut milk bag. Squeeze the nut milk bag to get all the milky liquid out. Then pour into a bottle.
You could also use a fine-mesh sieve and press out the leftover tiger nut pulp to drain any liquid. - Store in a glass bottle in the fridge for 3 days**.
Katie
Just tried my first attempt at this recipe. While I enjoyed it, my sister felt the milk had a lingering lotion or perfume taste. Could this be a result of soaking the nuts for too long? Or can tigernuts sometimes have that taste? We had them soaking for 48 hours pre blend. Thanks for your expertise!
Support @ Alphafoodie
Hi Katie,
If you are planning on soaking the nuts for a long time, or simply didn’t manage to make the milk after 8 hours of soaking, it’s best to soak them in the fridge. I hope this helps.
Afolashade
Thank you so much Samira for this wonderful recipe. I am definitely trying this over the weekend with some coconut and date to taste
Samira @ Alphafoodie
Thank you so much for your comment! I hope you gave it a try.
MARIA I AL HOSANI
Hello, I made this not so long ago but left the tiger nuts soaking for 2 days as they seemed not to soften. When I did finally blend it and drained it it became slimy by the next day in the pitcher. What could have happened?
Support @ Alphafoodie
Hi there,
Certain nuts will become slimy when they are soaked for too long, perhaps you should try to soak them overnight only. Did you store the milk in the fridge?
Vicky Bella
Thanks for everything.pls can this drink be packaged and sold?and how much will be required for the preparation and packaging?
AlphaFoodie Support
As there aren’t any preservatives in this milk I wouldn’t recommend it for selling as the shelf life fairly low. Though, if you wanted to look into possible preservatives, then it may be an option, as long as the product is in constant refrigeration.
Thomas Inakozi
Thanks so much for learning and gaining alot from your blog
Support @ Alphafoodie
Thank you for your comment, Thomas.
AY
Thanks. I’m soaking the nuts now to try! I love the bottles that you use in your photos. What size are they and where can they be purchased?
Samira @ Alphafoodie
Hi, that’s great to hear, remember you can customise your milk by adding flavours like cinnamon etc. I got those bottles mostly from ikea and some Ebay. I find ikea to be the cheapest.
debra beaupeurt
I enjoyed this drink when I was in Valencia, so refreshing on what was a hot day. I live in Australia and am going to attempt to make the drink, cheers for the receipe.
thanks
Debra
Support @ Alphafoodie
Thank you for your comment, Debra. Hope you give the recipe a try – it’s really easy to make and you can flavor it to taste if needed.
Tom
Do you use peeled tiger nuts or is raw nuts fine to use?
Support @ Alphafoodie
Hi Tom,
The raw unpeeled tiger nuts are fine to use.
EMILE JAMES
i love the tiger nuts milk it taste very good
Support @ Alphafoodie
Thank you for your comment, Emile. Glad you liked the recipe. 🙂
Bunmi
Thanks for all but is it only nut we are using only ain’t we using date with the nut
Support @ Alphafoodie
Hi Bunmi,
You only need the tiger nuts to make the basic (unflavored drink). Once it’s ready, you can flavor it to your liking. I hope this helps.
Marti
All the tiger nuts I’ve seen are sold by the ounce. Do you know how many ounces are in a cup?
Support @ Alphafoodie
Hi Marti,
1 cup of tiger nuts is about 5.3 oz (150 grams). I hope this helps.
Count Maxwell
Nice one! Thanks for sharing… however, must I leave it in the fridge 3days after preparation? Can’t I just chill briefly and drink afterwards?
Support @ Alphafoodie
Yes, of course, you can drink it right away – chilled or not, to your liking. You have to keep it in the fridge in an airtight container for about 3 days before it goes bad.
I hope this helps.
Leticia
I’m sorry, but I have to correct you. Horchata in Mexico is not drunk hot. It is one of their famous Aguas Frescas (literally “refreshing waters”) and is sold by street vendors and taquerías out of large containers chilled with lots of ice. I have never seen it hot, except for the new coffee with horchata drinks that have become popular. I had Horchata de Chufa in Spain 30 years ago and was not a fan then, probably because I was expecting it to taste like the sweet, cinnamon-y, milky version of Mexico. I’m interested in trying it again now. 🙂
Support @ Alphafoodie
Hi Leticia,
Thank you so much for your feedback. I will correct the post. I do hope you give this or another one of my dairy-free milks a try. 🙂
Mariam
What can I use in preserving my tigernut?
Aside using the refrigerator to keep it from fermenting if there is no electricity.
Support @ Alphafoodie
Hi Miriam
If you mean the tiger nut milk, I can only recommend the fridge or freezer. If you are refereeing to the dried tiger nuts themselves, you should be able to keep them in a dry cool place (like a cupboard or pantry).
Evelyn
Um, can you use the leftover in soup or stew to sweeten the soup base a little? Just thinking. Of course it will also help sweeten a smoothie. 🙂
Support @ Alphafoodie
Hi Evelyn,
That’s exactly right – you can use the leftover in soups and stews. You can also add to smoothies or breakfast bowls. Alternately, you can also let the leftover pulp dry out and grind it into flour to use for baked or for no-bake goodies.
Julie
thanks for all the tips and helpful ideas included!
Support @ Alphafoodie
Hi Julie,
Thank you for your comment. Hope you tried the recipe and liked it 🙂
Habeebah
Interesting and detailed.
Samira
Thank you so much, Habeebah. I am glad you like it 🙂
Innocent Odobi
Pls can one add ginger, garlic and coconut with along with the tiger nut during preparation?
Odobi Innocent
+2348037654610
Samira
Hi,
I’ve never tried this combination 🙂 You could spice up the tiger nut milk with ginger and coconut. I am not sure about adding garlic though.
Gozie
Hi. Thanks for the recipe.
Would it be okay to blend dates along with the tigernuts to enhance the sweetness?
Support @ Alphafoodie
Hi Gozie,
Yes, you could blend a couple of dates to make it sweeter. I hope this helps and you give this recipe a try.
Iweka
How do you now add coconut or rather when do you add coconut
Support @ Alphafoodie
Hi Iweka,
If you are using fresh coconut, I suggest adding the coconut flesh together with the tiger nuts and blending everything together. Then you can strain the mixture and enjoy the tiger nut + coconut milk.