Lotus Root
Nelumbo nuciferaClinical Encyclopedia
Lotus root is a crunchy, aquatic vegetable known for its unique appearance and health benefits. It is rich in vitamins, minerals, and dietary fiber, making it a nutritious 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
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Lotus root can be eaten raw in salads or pickled, but it is often cooked by boiling, steaming, or stir-frying to enhance its flavor and texture.
Smart Selection & Storage
Choose lotus roots that are firm and heavy for their size, with smooth, unblemished skin. Avoid those with dark spots or soft areas.
Store lotus root in a cool, dry place or refrigerate wrapped in a damp cloth to keep it fresh for longer.
Myths vs Realities
MythLotus root is only used in Asian cuisine.+
MythEating lotus root causes weight gain.+
MythLotus root has no nutritional value.+
Healthy Recipes
Spicy Lotus Root Stir-Fry
A vibrant stir-fry featuring crispy lotus root, colorful bell peppers, and a spicy ginger-soy sauce, perfect for a quick and healthy meal.
- 200g lotus root, thinly sliced
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon grated ginger
- 1 tablespoon chili flakes
- 2 green onions, chopped
- 1. Heat sesame oil in a pan over medium heat.
- 2. Add lotus root slices and stir-fry for 5 minutes until slightly crispy.
- 3. Add bell peppers, ginger, soy sauce, and chili flakes; stir-fry for another 3-4 minutes. Garnish with green onions before serving.
Lotus Root Salad with Citrus Dressing
A refreshing salad combining crunchy lotus root with mixed greens, avocado, and a zesty citrus dressing for a nutritious boost.
- 150g lotus root, boiled and sliced
- 2 cups mixed greens
- 1 avocado, diced
- 1 orange, juiced
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a bowl, whisk together orange juice, olive oil, salt, and pepper.
- 2. In a large salad bowl, combine mixed greens, lotus root, and avocado.
- 3. Drizzle the dressing over the salad and toss gently to combine.
Lotus Root and Quinoa Bowl
A wholesome bowl featuring roasted lotus root, protein-packed quinoa, and a medley of vegetables, drizzled with tahini sauce.
- 200g lotus root, cubed
- 1 cup cooked quinoa
- 1 cup broccoli florets
- 1 carrot, shredded
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. Preheat the oven to 200°C (400°F). Toss lotus root with olive oil, salt, and pepper, and roast for 25 minutes.
- 2. In a bowl, combine cooked quinoa, broccoli, carrot, and roasted lotus root.
- 3. Mix tahini with lemon juice, drizzle over the bowl, and serve warm.
Lotus Root Chips with Avocado Dip
Crispy baked lotus root chips served with a creamy avocado dip, making for a healthy and satisfying snack.
- 200g lotus root, thinly sliced
- 1 tablespoon olive oil
- Salt to taste
- 1 ripe avocado
- 1 tablespoon lime juice
- 1 clove garlic, minced
- 1. Preheat the oven to 180°C (350°F). Toss lotus root slices with olive oil and salt, then spread on a baking sheet.
- 2. Bake for 20-25 minutes until crispy, flipping halfway through.
- 3. For the dip, mash avocado with lime juice and garlic, serve alongside the chips.
Lotus Root Soup with Miso
A nourishing miso soup featuring lotus root, tofu, and seaweed, perfect for a light and healthy meal.
- 150g lotus root, sliced
- 100g firm tofu, cubed
- 1 sheet nori, cut into strips
- 4 cups vegetable broth
- 2 tablespoons miso paste
- 1 green onion, chopped
- 1. In a pot, bring vegetable broth to a boil and add lotus root and tofu; simmer for 10 minutes.
- 2. Dissolve miso paste in a small bowl with a bit of hot broth, then stir back into the pot.
- 3. Add nori and green onion, cook for another 2 minutes, and serve hot.
Lotus Root and Chickpea Curry
A hearty and flavorful curry made with tender lotus root, chickpeas, and coconut milk, served over brown rice.
- 200g lotus root, sliced
- 1 can chickpeas, drained
- 1 can coconut milk
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon curry powder
- Salt to taste
- Cooked brown rice for serving
- 1. In a large pot, sauté onion and garlic until translucent.
- 2. Add lotus root, chickpeas, coconut milk, curry powder, and salt; simmer for 20 minutes.
- 3. Serve hot over cooked brown rice.
Lotus Root and Spinach Fritters
Crispy and nutritious fritters made with grated lotus root and fresh spinach, perfect as a healthy appetizer or snack.
- 150g lotus root, grated
- 2 cups fresh spinach, chopped
- 1 egg
- 1/2 cup chickpea flour
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, combine grated lotus root, spinach, egg, chickpea flour, salt, and pepper.
- 2. Heat olive oil in a pan over medium heat, and drop spoonfuls of the mixture into the pan.
- 3. Fry until golden brown on both sides, then drain on paper towels before serving.
Lotus Root and Apple Slaw
A crunchy slaw combining lotus root and crisp apples, dressed in a light vinaigrette for a refreshing side dish.
- 150g lotus root, julienned
- 1 apple, julienned
- 2 tablespoons apple cider vinegar
- 1 tablespoon honey
- Salt and pepper to taste
- 1 tablespoon sesame seeds
- 1. In a bowl, whisk together apple cider vinegar, honey, salt, and pepper.
- 2. Add lotus root and apple, tossing to coat evenly.
- 3. Sprinkle with sesame seeds before serving.
Lotus Root and Vegetable Tempura
Light and crispy tempura made with lotus root and seasonal vegetables, served with a soy dipping sauce for a delightful treat.
- 200g lotus root, sliced
- 1 zucchini, sliced
- 1 bell pepper, sliced
- 1 cup tempura batter mix
- Water as needed
- Oil for frying
- Soy sauce for dipping
- 1. Prepare tempura batter according to package instructions.
- 2. Heat oil in a deep pan, dip lotus root and vegetables in batter, and fry until golden brown.
- 3. Drain on paper towels and serve with soy sauce.
Lotus Root and Ginger Smoothie
A nutritious smoothie blending cooked lotus root with ginger, banana, and almond milk for a refreshing and energizing drink.
- 100g cooked lotus root
- 1 banana
- 1 teaspoon grated ginger
- 1 cup almond milk
- 1 tablespoon honey (optional)
- 1. In a blender, combine cooked lotus root, banana, ginger, almond milk, and honey.
- 2. Blend until smooth and creamy.
- 3. Serve chilled in a glass.
Frequently Asked Questions (FAQ)
What are the health benefits of lotus root?
Lotus root is rich in vitamins, minerals, and antioxidants, which can support immune function, improve digestion, and promote heart health.
How do you prepare lotus root?
Lotus root can be sliced and eaten raw, or cooked by boiling, steaming, or stir-frying. It is often used in soups and stir-fries.
Is lotus root low in calories?
Yes, lotus root is low in calories, making it a great addition to weight management diets.
Can lotus root be eaten raw?
Yes, lotus root can be eaten raw, but it is often cooked to enhance its flavor and texture.
How should lotus root be stored?
Store lotus root in a cool, dry place or in the refrigerator wrapped in a damp cloth to maintain freshness.
What is the glycemic index of lotus root?
Lotus root has a glycemic index of 50, making it a moderate carbohydrate option.
Are there any side effects of eating lotus root?
While generally safe, excessive consumption may lead to digestive discomfort due to its high fiber content.
Where can I buy lotus root?
Lotus root can be found in Asian grocery stores, farmers' markets, and some supermarkets.