Lotus Root
Nelumbo nuciferaClinical Encyclopedia
Lotus root is a crunchy, aquatic vegetable that is known for its unique appearance and nutritional benefits. It is rich in vitamins, minerals, and antioxidants, making it a valuable addition to a balanced diet.
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 in stir-fries or soups to enhance its flavor and texture.
Smart Selection & Storage
Choose lotus roots that are firm, smooth, and free from blemishes or soft spots.
Store lotus root in a cool, dry place or in the refrigerator wrapped in a damp cloth to maintain freshness.
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 and spicy stir-fry featuring crispy lotus root, bell peppers, and a zesty chili sauce, perfect for a quick and healthy meal.
- 200g lotus root, sliced
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 2 tablespoons soy sauce
- 1 tablespoon chili paste
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1 teaspoon ginger, minced
- 1 tablespoon sesame seeds
- Fresh cilantro for garnish
- 1. Heat sesame oil in a pan over medium heat and sauté garlic and ginger until fragrant.
- 2. Add the sliced lotus root and bell peppers, stir-frying for about 5-7 minutes until tender-crisp.
- 3. Mix in soy sauce and chili paste, cooking for an additional 2 minutes. Garnish with sesame seeds and cilantro before serving.
Lotus Root Salad with Citrus Dressing
A refreshing salad combining crunchy lotus root, mixed greens, and a tangy citrus dressing, ideal for a light lunch.
- 150g lotus root, thinly sliced
- 2 cups mixed salad greens
- 1 orange, segmented
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1 tablespoon pumpkin seeds
- 1. Blanch the lotus root slices in boiling water for 2 minutes, then cool in ice water.
- 2. In a bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Toss the mixed greens, lotus root, and orange segments with the dressing and sprinkle with pumpkin seeds before serving.
Lotus Root and Quinoa Bowl
A nutritious bowl filled with quinoa, roasted lotus root, and seasonal vegetables, drizzled with a tahini dressing.
- 100g lotus root, cubed
- 1 cup cooked quinoa
- 1 zucchini, diced
- 1 carrot, shredded
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- 1 tablespoon water
- Salt and pepper to taste
- Fresh parsley for garnish
- 1. Preheat the oven to 200°C (400°F) and roast the cubed lotus root and diced zucchini for 20 minutes.
- 2. In a bowl, mix tahini, lemon juice, water, salt, and pepper to create the dressing.
- 3. Assemble the quinoa, roasted vegetables, and drizzle with tahini dressing. Garnish with fresh parsley.
Lotus Root Chips with Avocado Dip
Crispy lotus root chips served with a creamy avocado dip, making for a healthy and delicious 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) and toss lotus root slices with olive oil and salt.
- 2. Spread the slices on a baking sheet and bake for 15-20 minutes until crispy.
- 3. In a bowl, mash the avocado with lime juice and garlic. Serve the chips with the avocado dip.
Lotus Root and Tofu Curry
A fragrant and hearty curry featuring lotus root and tofu, simmered in coconut milk and spices for a comforting meal.
- 200g lotus root, sliced
- 200g firm tofu, cubed
- 1 can coconut milk
- 1 tablespoon curry powder
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon ginger, minced
- 2 tablespoons vegetable oil
- Fresh basil for garnish
- 1. Heat vegetable oil in a pot and sauté onion, garlic, and ginger until soft.
- 2. Add lotus root and tofu, cooking for 5 minutes before stirring in curry powder and coconut milk.
- 3. Simmer for 15 minutes until the lotus root is tender. Garnish with fresh basil before serving.
Lotus Root and Spinach Soup
A light and nourishing soup made with lotus root and spinach, perfect for a healthy starter or light meal.
- 150g lotus root, sliced
- 2 cups vegetable broth
- 2 cups fresh spinach
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a pot, heat olive oil and sauté onion and garlic until translucent.
- 2. Add lotus root and vegetable broth, bringing to a boil. Reduce heat and simmer for 15 minutes.
- 3. Stir in spinach and cook until wilted. Season with salt and pepper before serving.
Lotus Root and Chickpea Patties
Delicious and protein-packed patties made with mashed lotus root and chickpeas, perfect for a healthy burger alternative.
- 200g lotus root, boiled and mashed
- 1 can chickpeas, drained
- 1/2 cup breadcrumbs
- 1 tablespoon cumin
- 1 tablespoon coriander
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, mix mashed lotus root, chickpeas, breadcrumbs, cumin, coriander, salt, and pepper until well combined.
- 2. Form the mixture into patties and heat olive oil in a pan over medium heat.
- 3. Fry the patties for 4-5 minutes on each side until golden brown. Serve with your favorite sauce.
Lotus Root and Apple Slaw
A crunchy slaw combining lotus root and apples, dressed in a light vinaigrette, perfect as a side dish or topping for sandwiches.
- 150g lotus root, julienned
- 1 apple, julienned
- 2 tablespoons apple cider vinegar
- 1 tablespoon honey
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a bowl, whisk together apple cider vinegar, honey, olive oil, salt, and pepper.
- 2. Add the julienned lotus root and apple, tossing to coat in the dressing.
- 3. Let it sit for 10 minutes before serving to allow flavors to meld.
Lotus Root and Mushroom Risotto
A creamy risotto featuring lotus root and mushrooms, providing a rich flavor and a healthy twist on a classic dish.
- 150g lotus root, diced
- 200g mushrooms, sliced
- 1 cup Arborio rice
- 4 cups vegetable broth
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- Salt and pepper to taste
- Parmesan cheese for serving
- 1. In a pot, heat olive oil and sauté onion and garlic until soft.
- 2. Add the Arborio rice and stir for 2 minutes before gradually adding vegetable broth, stirring continuously.
- 3. Incorporate the diced lotus root and mushrooms, cooking until the rice is creamy and al dente. Season with salt and pepper, and serve with Parmesan cheese.
Lotus Root and Vegetable Sushi Rolls
Healthy sushi rolls filled with lotus root and assorted vegetables, perfect for a fun and nutritious meal.
- 100g lotus root, thinly sliced
- 1 cucumber, julienned
- 1 carrot, julienned
- 2 sheets nori
- 1 cup sushi rice, cooked
- Soy sauce for dipping
- Wasabi for serving
- 1. Lay a sheet of nori on a bamboo mat and spread half of the sushi rice evenly over it.
- 2. Arrange lotus root, cucumber, and carrot in a line across the rice, then roll tightly.
- 3. Slice the roll into pieces and serve with soy sauce and wasabi.
Frequently Asked Questions (FAQ)
What are the health benefits of lotus root?
Lotus root is high in fiber, vitamins, and minerals, promoting digestive health, heart health, and immune function.
How do you prepare lotus root?
Lotus root can be sliced and eaten raw, or cooked in various dishes such as stir-fries, soups, or salads.
Is lotus root low in calories?
Yes, lotus root is relatively low in calories, making it a healthy addition to meals.
Can lotus root be eaten raw?
Yes, lotus root can be eaten raw, but it is often cooked to enhance its flavor.
What nutrients are found in lotus root?
Lotus root is rich in vitamin C, potassium, fiber, and antioxidants.
How does lotus root benefit skin health?
The vitamin C in lotus root helps promote collagen production, improving skin elasticity and health.
Are there any side effects of eating lotus root?
In moderation, lotus root is safe; however, excessive consumption may cause digestive issues.
Where can I buy lotus root?
Lotus root can be found in Asian grocery stores, health food stores, and some supermarkets.