Sacha Inchi: The Star-Shaped Seed From the Peruvian Amazon

Sacha inchi, also called the Inca peanut, is a climbing plant from the Amazon region of South America. Its green pods are shaped like stars, and each lobe holds a flat, oval seed. People in Peru have eaten them for a very long time, and in recent years the seeds, oil and protein powder have appeared in shops around the world.

Why roasting matters

Raw sacha inchi seeds contain natural compounds that can taste bitter and cause stomach upset. Traditional preparation always involves roasting or boiling. Never eat the raw seeds or the pods, and buy only products sold as ready to eat. Reputable roasted seeds, oil and powders have been prepared to make them safe. If you are unsure, ask the seller how a product has been prepared.

Roasted sacha inchi seeds taste like a cross between peanuts and sunflower seeds, with a hint of green, earthy bitterness. They are firm and slightly chewy at first, then crisp when well toasted. They are sold plain, salted or seasoned with flavours like sea salt, cocoa or chilli.

How to use the seeds

Eat a small handful as a snack, or crush them lightly and add to granola, salads and rice dishes. They can be chopped into trail mix. Blend into sauces, pesto and spreads, the way you would use cashews or peanuts. Roasted seeds can be ground into butter, though the texture is a little coarse.

The oil

Sacha inchi oil is pressed from the seeds. It is known for being high in omega-3 fats, mainly the plant form called alpha-linolenic acid, along with omega-6 fats. Because of this, it is delicate. Use it cold on salads or drizzled over finished dishes, and do not cook with it at high heat. Store the bottle in the fridge once opened and use it within a few months.

Protein powder

Sacha inchi protein powder is made from the pressed seeds after the oil is removed. It has a nutty, slightly earthy flavour and mixes well in smoothies and baking. It is an alternative for people who like a variety of plant proteins.

The seeds are rich in fat, particularly polyunsaturated fat, and also supply protein and fibre. They are energy dense, so a small handful is plenty. They are a useful source of plant omega-3 fats, though the body converts ALA only partly into the longer-chain types found in fish.

Storage and cautions

The oils in these seeds go rancid fairly quickly. Keep them in a sealed container in a cool, dark place, and in the fridge if your kitchen is warm. Throw away seeds that smell like old paint or crayons. Allergic reactions are possible, as with any seed or nut, so start with a small amount if you are new to them. Some people also find them hard to digest in larger amounts. Check the source too, since seeds from uncertain suppliers may be incorrectly processed.

Where it fits

Sacha inchi is a nice addition to the variety in a seed pantry, but it is not essential. If you like a nutty snack with a different flavour, it is worth trying a small bag.

This article is general information, not medical advice.