Boiled Lotus Root
Nelumbo nuciferaClinical Encyclopedia
Boiled lotus root is a crunchy and nutritious vegetable that is often used in Asian cuisine. It is rich in dietary fiber, vitamins, and minerals, making it a healthy addition to various dishes.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Boiled lotus root can be sliced and boiled until tender, then used in salads, soups, or stir-fries.
Smart Selection & Storage
Choose lotus roots that are firm and free from blemishes or soft spots.
Store in a cool, dry place or refrigerate in a paper bag to maintain freshness.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
A flavonoid that has anti-inflammatory and antioxidant properties.
"Lotus root is not only edible but also has cultural significance in many Asian traditions, symbolizing purity and enlightenment."
Myths vs Realities
Healthy Recipes
Spicy Lotus Root Salad
A refreshing salad featuring boiled lotus root, tossed with a spicy sesame dressing and crunchy vegetables for a nutritious boost.
- 200g boiled lotus root, sliced
- 1 cucumber, julienned
- 1 carrot, julienned
- 2 tablespoons sesame oil
- 1 tablespoon soy sauce
- 1 teaspoon chili flakes
- 1 tablespoon sesame seeds
- Fresh cilantro for garnish
- 1. In a large bowl, combine the boiled lotus root, cucumber, and carrot.
- 2. In a separate bowl, whisk together sesame oil, soy sauce, chili flakes, and sesame seeds.
- 3. Pour the dressing over the salad, toss gently, and garnish with fresh cilantro before serving.
Lotus Root Stir-Fry with Tofu
A vibrant stir-fry featuring boiled lotus root and crispy tofu, packed with colorful vegetables and a savory sauce.
- 200g boiled lotus root, sliced
- 150g firm tofu, cubed
- 1 bell pepper, sliced
- 1 cup broccoli florets
- 2 tablespoons soy sauce
- 1 tablespoon ginger, minced
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1. Heat olive oil in a pan over medium heat, add tofu cubes, and cook until golden brown.
- 2. Add ginger and garlic, sauté for a minute, then add boiled lotus root, bell pepper, and broccoli.
- 3. Stir in soy sauce, cook for another 5 minutes, and serve hot.
Lotus Root and Quinoa Bowl
A nourishing bowl combining boiled lotus root with quinoa, mixed greens, and a zesty lemon-tahini dressing.
- 100g boiled lotus root, diced
- 1 cup cooked quinoa
- 2 cups mixed greens
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a bowl, layer the cooked quinoa, mixed greens, and boiled lotus root.
- 2. In a small bowl, mix tahini, lemon juice, salt, and pepper to create the dressing.
- 3. Drizzle the dressing over the bowl and serve immediately.
Lotus Root Soup with Miso
A comforting soup made with boiled lotus root, miso paste, and seasonal vegetables, perfect for a light meal.
- 200g boiled lotus root, sliced
- 4 cups vegetable broth
- 2 tablespoons miso paste
- 1 cup mushrooms, sliced
- 1 carrot, diced
- 1 green onion, chopped
- 1. In a pot, bring vegetable broth to a simmer and add carrots and mushrooms.
- 2. Stir in the boiled lotus root and cook for 5 minutes.
- 3. Dissolve miso paste in a small amount of broth, then add to the pot, stirring well. Garnish with green onions before serving.
Lotus Root and Chickpea Curry
A hearty curry featuring boiled lotus root and chickpeas, simmered in a fragrant coconut milk sauce.
- 200g boiled lotus root, diced
- 1 can chickpeas, drained
- 1 can coconut milk
- 1 onion, chopped
- 2 tablespoons curry powder
- 1 tablespoon olive oil
- Salt to taste
- 1. Heat olive oil in a pot and sauté onion until translucent.
- 2. Add curry powder and stir for a minute before adding chickpeas, boiled lotus root, and coconut milk.
- 3. Simmer for 15 minutes, season with salt, and serve with brown rice.
Lotus Root and Avocado Toast
A trendy toast topped with creamy avocado and boiled lotus root, sprinkled with sesame seeds for added crunch.
- 2 slices whole-grain bread
- 100g boiled lotus root, sliced
- 1 ripe avocado
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Sesame seeds for garnish
- 1. Toast the whole-grain bread until golden brown.
- 2. In a bowl, mash the avocado with lemon juice, salt, and pepper.
- 3. Spread the avocado on the toast, top with boiled lotus root slices, and sprinkle with sesame seeds.
Lotus Root Chips with Spicy Dip
Crispy baked lotus root chips served with a homemade spicy yogurt dip, perfect for a healthy snack.
- 200g boiled lotus root, thinly sliced
- 1 tablespoon olive oil
- Salt to taste
- 1 cup Greek yogurt
- 1 tablespoon sriracha
- 1 teaspoon lime juice
- 1. Preheat the oven to 200°C (400°F). Toss boiled lotus root slices with olive oil and salt.
- 2. Spread on a baking sheet and bake for 20 minutes or until crispy.
- 3. Mix Greek yogurt, sriracha, and lime juice for the dip, and serve with the chips.
Lotus Root and Spinach Frittata
A protein-packed frittata featuring boiled lotus root, spinach, and eggs, perfect for breakfast or brunch.
- 100g boiled lotus root, diced
- 4 eggs
- 2 cups fresh spinach
- 1/4 cup milk
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. Preheat the oven to 180°C (350°F). In a bowl, whisk eggs, milk, salt, and pepper.
- 2. In an oven-safe skillet, heat olive oil and sauté spinach until wilted. Add boiled lotus root.
- 3. Pour the egg mixture over the vegetables and cook for 5 minutes, then transfer to the oven and bake until set.
Lotus Root and Berry Smoothie
A vibrant smoothie blending boiled lotus root with mixed berries and almond milk for a nutritious breakfast option.
- 100g boiled lotus root, chopped
- 1 cup mixed berries (fresh or frozen)
- 1 cup almond milk
- 1 tablespoon honey (optional)
- 1 tablespoon chia seeds
- 1. In a blender, combine boiled lotus root, mixed berries, almond milk, and honey.
- 2. Blend until smooth, then add chia seeds and pulse briefly to combine.
- 3. Pour into a glass and enjoy immediately.
Lotus Root and Vegetable Spring Rolls
Fresh spring rolls filled with boiled lotus root and colorful vegetables, served with a tangy dipping sauce.
- 100g boiled lotus root, julienned
- 1 carrot, julienned
- 1 cucumber, julienned
- Rice paper wrappers
- 2 tablespoons peanut butter
- 1 tablespoon soy sauce
- 1 tablespoon lime juice
- 1. Soak rice paper wrappers in warm water until soft, then lay flat.
- 2. Fill each wrapper with boiled lotus root, carrot, and cucumber, then roll tightly.
- 3. Mix peanut butter, soy sauce, and lime juice for the dipping sauce, and serve alongside the spring rolls.
Frequently Asked Questions (FAQ)
Is boiled lotus root healthy?
Yes, it is low in calories and high in fiber, vitamins, and minerals.
How do you prepare boiled lotus root?
Slice the lotus root, boil it until tender, and then use it in various dishes.
Can you eat lotus root raw?
Yes, but it is often cooked to enhance its flavor and texture.
What are the health benefits of lotus root?
It aids digestion, boosts immunity, and has anti-inflammatory properties.
Where can I buy lotus root?
You can find it in Asian grocery stores or specialty markets.
How long does boiled lotus root last in the fridge?
It can last up to 3-5 days when stored in an airtight container.
Is lotus root gluten-free?
Yes, lotus root is naturally gluten-free.
Can lotus root help with weight loss?
Yes, its high fiber content can help you feel full longer, aiding in weight management.