Sliced Lotus Root
Nelumbo nuciferaClinical Encyclopedia
Sliced lotus root is a crunchy and nutritious vegetable known for its unique appearance and health benefits. It is rich in vitamins, minerals, and dietary fiber, making it a popular ingredient in various cuisines.
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 when boiled, stir-fried, or pickled. Ensure to peel and slice thinly for optimal texture.
Smart Selection & Storage
Choose firm, unblemished roots with a smooth surface. Avoid any that are soft or have dark spots.
Store in a cool, dry place or refrigerate in a sealed container to maintain freshness.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
A flavonoid with antioxidant properties that helps reduce inflammation.
"Lotus root has been used in traditional medicine for centuries, particularly in Asian cultures, for its health-promoting properties."
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 ginger, minced
- 1 tablespoon sesame oil
- 1 teaspoon chili flakes
- 2 green onions, chopped
- 1. Heat sesame oil in a pan over medium heat.
- 2. Add minced ginger and sauté until fragrant.
- 3. Add sliced lotus root and bell peppers, stir-frying for about 5 minutes.
- 4. Pour in soy sauce and sprinkle chili flakes, cooking for another 2 minutes.
- 5. Garnish with chopped green onions and serve hot.
Lotus Root Salad with Citrus Dressing
A refreshing salad combining crisp lotus root, mixed greens, and a zesty citrus dressing for a light and nutritious dish.
- 150g sliced lotus root
- 2 cups mixed greens
- 1 orange, segmented
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. Blanch sliced lotus root in boiling water for 3 minutes, then cool in ice water.
- 2. In a bowl, combine mixed greens, lotus root, and orange segments.
- 3. Whisk together olive oil, lemon juice, salt, and pepper for the dressing.
- 4. Drizzle dressing over the salad and toss gently before serving.
Lotus Root and Quinoa Bowl
A nourishing bowl featuring sliced lotus root, quinoa, and steamed vegetables, drizzled with tahini sauce for added flavor.
- 100g sliced lotus root
- 1 cup cooked quinoa
- 1 cup steamed broccoli
- 1 carrot, julienned
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- Salt to taste
- 1. Steam sliced lotus root for about 5 minutes until tender.
- 2. In a bowl, layer cooked quinoa, steamed broccoli, and julienned carrot.
- 3. Top with steamed lotus root.
- 4. Mix tahini with lemon juice and salt, then drizzle over the bowl before serving.
Lotus Root Chips with Avocado Dip
Crispy baked lotus root chips served with a creamy avocado dip, making for a healthy snack or appetizer.
- 200g sliced lotus root
- 1 tablespoon olive oil
- Salt to taste
- 1 ripe avocado
- 1 tablespoon lime juice
- 1 teaspoon garlic powder
- 1. Preheat the oven to 180°C (350°F).
- 2. Toss sliced lotus root with olive oil and salt, then spread on a baking sheet.
- 3. Bake for 20-25 minutes until crispy, flipping halfway through.
- 4. In a bowl, mash avocado with lime juice and garlic powder for the dip.
- 5. Serve the chips warm with the avocado dip.
Lotus Root and Tofu Curry
A hearty curry made with sliced lotus root, tofu, and coconut milk, infused with aromatic spices for a satisfying meal.
- 200g sliced lotus root
- 200g firm tofu, cubed
- 1 can coconut milk
- 1 onion, chopped
- 2 tablespoons curry powder
- 1 tablespoon olive oil
- Salt to taste
- Fresh cilantro for garnish
- 1. Heat olive oil in a pot and sauté chopped onion until translucent.
- 2. Add curry powder and stir for 1 minute, then add sliced lotus root and tofu.
- 3. Pour in coconut milk and simmer for 15 minutes until lotus root is tender.
- 4. Season with salt and garnish with fresh cilantro before serving.
Lotus Root and Chickpea Stew
A comforting stew featuring sliced lotus root and chickpeas, simmered with tomatoes and spices for a nutritious dish.
- 200g sliced lotus root
- 1 can chickpeas, drained
- 1 can diced tomatoes
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon cumin
- 1 teaspoon paprika
- Salt and pepper to taste
- 1. In a pot, sauté chopped onion and minced garlic until golden.
- 2. Add sliced lotus root, chickpeas, diced tomatoes, cumin, and paprika.
- 3. Simmer for 20 minutes, adding water if necessary.
- 4. Season with salt and pepper, then serve warm.
Lotus Root and Vegetable Tempura
Crispy tempura made with sliced lotus root and seasonal vegetables, served with a light dipping sauce for a delightful appetizer.
- 150g sliced lotus root
- 1 zucchini, sliced
- 1 carrot, sliced
- 1 cup tempura batter mix
- 1 cup cold water
- Oil for frying
- Soy sauce for dipping
- 1. Prepare tempura batter according to package instructions.
- 2. Heat oil in a deep pan over medium heat.
- 3. Dip sliced lotus root and vegetables in batter, then fry until golden brown.
- 4. Drain on paper towels and serve with soy sauce for dipping.
Lotus Root and Apple Slaw
A crunchy slaw combining sliced lotus root, crisp apples, and a tangy vinaigrette, perfect as a side dish or light lunch.
- 150g sliced lotus root
- 1 apple, julienned
- 2 cups shredded cabbage
- 2 tablespoons apple cider vinegar
- 1 tablespoon honey
- Salt and pepper to taste
- 1. Blanch sliced lotus root in boiling water for 2 minutes, then cool.
- 2. In a large bowl, combine lotus root, apple, and shredded cabbage.
- 3. Whisk together apple cider vinegar, honey, salt, and pepper for the dressing.
- 4. Pour dressing over the slaw and toss to combine before serving.
Lotus Root and Spinach Soup
A soothing soup made with sliced lotus root, fresh spinach, and a light broth, ideal for a healthy lunch or dinner.
- 200g sliced lotus root
- 2 cups vegetable broth
- 2 cups fresh spinach
- 1 onion, chopped
- 1 tablespoon ginger, minced
- Salt and pepper to taste
- 1. In a pot, sauté chopped onion and minced ginger until fragrant.
- 2. Add sliced lotus root and vegetable broth, bringing to a boil.
- 3. Simmer for 15 minutes, then add fresh spinach and cook until wilted.
- 4. Season with salt and pepper before serving hot.
Lotus Root and Brown Rice Pilaf
A flavorful pilaf featuring sliced lotus root, brown rice, and aromatic spices, making for a wholesome side dish.
- 150g sliced lotus root
- 1 cup brown rice
- 2 cups vegetable broth
- 1 onion, chopped
- 1 teaspoon cumin
- 1 teaspoon turmeric
- Salt to taste
- 1. In a pot, sauté chopped onion until translucent.
- 2. Add sliced lotus root, brown rice, cumin, turmeric, and vegetable broth.
- 3. Bring to a boil, then reduce heat, cover, and simmer for 40-45 minutes until rice is cooked.
- 4. Fluff with a fork and season with salt before serving.
Frequently Asked Questions (FAQ)
What are the health benefits of sliced lotus root?
Sliced lotus root is high in fiber, vitamin C, and antioxidants, which support digestion, boost immunity, and reduce inflammation.
How do you prepare sliced lotus root?
Peel the lotus root, slice it thinly, and it can be boiled, stir-fried, or pickled.
Can you eat lotus root raw?
Yes, but it is often cooked to enhance its flavor and texture.
Is sliced lotus root low in calories?
Yes, it is low in calories, making it a great addition to a weight management diet.
Where can I buy sliced lotus root?
It can be found in Asian grocery stores or specialty markets, often sold fresh or canned.
How should sliced lotus root be stored?
Store fresh lotus root in a cool, dry place or refrigerate it in a sealed container.
What dishes can I make with sliced lotus root?
It can be used in soups, salads, stir-fries, and as a crunchy snack.
Is sliced lotus root gluten-free?
Yes, sliced lotus root is naturally gluten-free.