lotus root

Lotus Root

Lotus root is a versatile and nutrient-rich ingredient prized in Asian cuisine for its unique appearance, crunchy texture, and mildly sweet, nutty flavor. This tubular root vegetable, derived from the lotus plant, features a striking pattern of holes when sliced, making it visually appealing in dishes. Rich in dietary fiber, vitamins, and minerals, lotus root is a popular choice for healthy recipes and adds a delightful crunch to stir-fries, soups, and salads. Its neutral flavor profile allows it to absorb seasonings and sauces, making it a favorite in both savory and sweet preparations.

Common Uses

  • Add thinly sliced lotus root to stir-fries for a crunchy texture and to absorb the flavors of soy sauce, garlic, and other seasonings.
  • Use lotus root in soups or stews to provide a hearty, slightly sweet flavor and a satisfying bite.
  • Deep-fry lotus root slices to create crispy chips, perfect as a snack or garnish for dishes.
  • Pickle lotus root in vinegar, sugar, and spices for a tangy side dish or accompaniment to rice and noodles.
  • Incorporate lotus root into salads by blanching or steaming it, then tossing it with sesame oil, soy sauce, and fresh herbs.
  • Stuff lotus root with glutinous rice and steam it for a traditional Asian dessert, often sweetened with honey or syrup.

Nutrition (per serving)

Calories

74.0kcal (3.7%)

Protein

1.5g (3%)

Carbs

17.2g (6.25%)

Sugars

0.5g (1%)

Healthy Fat

0.1g

Unhealthy Fat

0.0g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • Rich in dietary fiber, lotus root supports healthy digestion and helps maintain a balanced diet.
  • Contains essential vitamins like vitamin C, which supports immune health and skin vitality.
  • A good source of potassium, aiding in maintaining proper electrolyte balance and heart health.
  • Low in calories and fat, making it a great addition to weight-conscious meal plans.
  • Its mild, slightly sweet flavor and crunchy texture make it versatile for stir-fries, soups, and salads.

Storage Tips

Store fresh lotus root in a cool, dry place if unpeeled, but for longer shelf life, refrigerate it in a plastic bag or airtight container. Once peeled or sliced, submerge it in water with a splash of vinegar or lemon juice to prevent discoloration, and keep it refrigerated. Use within 3-5 days for optimal freshness. Avoid freezing raw lotus root as it may alter its texture.

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