Sliced Lotus Root
Nelumbo nuciferaClinical Encyclopedia
Sliced lotus root is a crunchy and nutritious vegetable that is often used in Asian cuisine. It is known for its unique texture and ability to absorb flavors from other ingredients.
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
Best enjoyed cooked in stir-fries, soups, or pickled. Can also be steamed or boiled to retain nutrients.
Smart Selection & Storage
Choose firm, unblemished lotus roots with a smooth surface. Avoid any that are soft or have dark spots.
Store in a cool, dry place or refrigerate wrapped in a damp cloth to maintain freshness.
Myths vs Realities
Healthy Recipes
Spicy Lotus Root Stir-Fry
A vibrant stir-fry featuring sliced lotus root, bell peppers, and a spicy ginger-soy sauce, perfect for a quick and healthy meal.
- 200g sliced lotus root
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 2 tablespoons soy sauce
- 1 tablespoon grated ginger
- 1 tablespoon sesame oil
- 1 teaspoon chili flakes
- 2 green onions, chopped
- 1. Heat sesame oil in a pan over medium heat.
- 2. Add sliced lotus root and stir-fry for 5 minutes until slightly tender.
- 3. Add bell peppers, ginger, soy sauce, and chili flakes; stir-fry for another 5 minutes until vegetables are cooked but still crisp. Garnish with green onions before serving.
Lotus Root Salad with Citrus Dressing
A refreshing salad combining sliced lotus root with mixed greens, avocado, and a zesty citrus dressing.
- 150g sliced lotus root
- 2 cups mixed greens
- 1 avocado, diced
- 1 orange, juiced
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Blanch the sliced lotus root in boiling water for 3 minutes, then cool in ice water.
- 2. In a bowl, combine mixed greens, avocado, and cooled lotus root.
- 3. Whisk together orange juice, olive oil, salt, and pepper; drizzle over the salad and toss gently.
Lotus Root and Quinoa Buddha Bowl
A nourishing Buddha bowl featuring sliced lotus root, quinoa, and a variety of colorful vegetables topped with a tahini dressing.
- 100g sliced lotus root
- 1 cup cooked quinoa
- 1 cup steamed broccoli
- 1 carrot, shredded
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- Salt to taste
- 1. Steam the sliced lotus root until tender, about 5 minutes.
- 2. In a bowl, layer cooked quinoa, steamed broccoli, shredded carrot, and lotus root.
- 3. Mix tahini, lemon juice, and salt; drizzle over the bowl and serve.
Lotus Root Chips with Avocado Dip
Crispy baked lotus root chips served with a creamy avocado dip, a healthy snack alternative to traditional chips.
- 200g sliced lotus root
- 1 tablespoon olive oil
- Salt to taste
- 1 ripe avocado
- 1 tablespoon lime juice
- 1 garlic clove, minced
- 1. Preheat the oven to 200°C (400°F). Toss lotus root slices with olive oil and salt.
- 2. Spread on a baking sheet and bake for 20-25 minutes until crispy, flipping halfway.
- 3. For the dip, mash avocado with lime juice and garlic; serve alongside the chips.
Lotus Root Curry with Coconut Milk
A creamy and aromatic curry made with sliced lotus root, coconut milk, and fragrant spices, served over brown rice.
- 200g sliced lotus root
- 1 can coconut milk
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tablespoon curry powder
- 1 tablespoon olive oil
- Salt to taste
- Cooked brown rice for serving
- 1. In a pot, heat olive oil and sauté onion and garlic until translucent.
- 2. Add curry powder and sliced lotus root; stir for 2 minutes.
- 3. Pour in coconut milk, bring to a simmer, and cook for 15 minutes. Serve over brown rice.
Lotus Root and Chickpea Tacos
Flavorful tacos filled with spiced sliced lotus root and chickpeas, topped with fresh salsa and avocado.
- 150g sliced lotus root
- 1 can chickpeas, drained
- 1 tablespoon taco seasoning
- 4 small corn tortillas
- 1 avocado, sliced
- Fresh salsa for topping
- 1. In a skillet, combine sliced lotus root, chickpeas, and taco seasoning; cook until heated through.
- 2. Warm the tortillas in a separate pan.
- 3. Assemble the tacos with the lotus root mixture, avocado slices, and fresh salsa.
Lotus Root and Spinach Soup
A light and nourishing soup featuring sliced lotus root and fresh spinach, perfect for a healthy starter or light meal.
- 150g sliced lotus root
- 4 cups vegetable broth
- 2 cups fresh spinach
- 1 onion, diced
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a pot, heat olive oil and sauté onion until soft.
- 2. Add vegetable broth and sliced lotus root; simmer for 10 minutes.
- 3. Stir in fresh spinach, season with salt and pepper, and cook until wilted.
Lotus Root and Vegetable Stir-Fry with Tofu
A colorful stir-fry featuring sliced lotus root, mixed vegetables, and tofu in a savory sauce, packed with protein and flavor.
- 150g sliced lotus root
- 200g firm tofu, cubed
- 1 cup mixed vegetables (carrots, bell peppers, snap peas)
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- 1. In a pan, heat sesame oil and sauté tofu until golden; remove and set aside.
- 2. Add sliced lotus root and mixed vegetables; stir-fry for 5-7 minutes.
- 3. Return tofu to the pan, add soy sauce and ginger; cook for another 2 minutes before serving.
Lotus Root and Apple Slaw
A crunchy slaw made with sliced lotus root, crisp apples, and a tangy vinaigrette, perfect as a side dish or light lunch.
- 100g sliced lotus root
- 1 apple, julienned
- 2 cups shredded cabbage
- 2 tablespoons apple cider vinegar
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Blanch the sliced lotus root in boiling water for 2 minutes, then cool in ice water.
- 2. In a bowl, combine lotus root, apple, and cabbage.
- 3. Whisk together apple cider vinegar, olive oil, salt, and pepper; drizzle over the slaw and toss to combine.
Lotus Root and Lentil Patties
Healthy and hearty patties made from sliced lotus root and lentils, perfect for a nutritious burger or snack.
- 150g sliced lotus root
- 1 cup cooked lentils
- 1/2 cup breadcrumbs
- 1 egg
- 1 teaspoon cumin
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, mash cooked lentils and mix in sliced lotus root, breadcrumbs, egg, cumin, salt, and pepper.
- 2. Form the mixture into patties.
- 3. Heat olive oil in a pan and fry patties until golden brown on both sides.
Frequently Asked Questions (FAQ)
What are the health benefits of lotus root?
Lotus root is rich in fiber, vitamins, and minerals, promoting digestive health and providing antioxidants.
How do you prepare sliced lotus root?
Sliced lotus root can be boiled, steamed, or stir-fried. It's often used in soups or salads.
Can you eat lotus root raw?
Yes, but it is typically cooked to enhance its flavor and texture.
Is lotus root good for weight loss?
Yes, it is low in calories and high in fiber, making it a filling and nutritious option for weight management.
How should lotus root be stored?
Store fresh lotus root in a cool, dry place or in the refrigerator, wrapped in a damp cloth.
What is the glycemic index of lotus root?
The glycemic index of lotus root is approximately 50, making it a moderate choice for blood sugar control.
Are there any side effects of eating lotus root?
In moderation, lotus root is safe for most people, but excessive intake may cause digestive issues.
How can lotus root be incorporated into meals?
It can be added to stir-fries, soups, salads, or even used as a crunchy snack when pickled.