
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)
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
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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