Taste, uses and Amazing Health Benefits of Lotus Root

lotus root

Lotus root, an edible rhizome with plenty of nutrients and properties which makes a healthier diet complete. We all might not be aware of this lotus root as we only recognize the lotus flower that appears above the ground.

But this an incredible edible part of the plant and is a common ingredient in Asian cuisine.

Many food items like soups, stir-fries, etc. include this plant part that provides nutrition to it and gives a mild crunchiness to it.

There are a lot of lotus root recipes that will make you fall for its sweet yet crunchy flavors.

Including lotus root food in your diet can help you in improving your health as it contains a lot of macronutrients and micronutrients.

About Lotus Root

Lotus root is an edible root tuber with starch as its stored food and it normally grows in underwater environments.

This Asian lotus root is an ingredient that is nutritious and has many properties which can constitute a perfect diet.

They are ready for harvesting after the setting up of it after 5 or 6 months and are about 10 to 20cm in length.

If you love to try new recipes and that too, healthy ones, you should try any of the lotus root recipes. Some of the details about its nutrition are:

1.The calories are from carbohydrates, and overall, it has low calories.
2.The ingredient is fat-free naturally, so feel free to use it.
3.It has a good amount of protein content as half of it will contain an amount of 1gm protein.
4.The minerals in the lotus root are calcium, iron, potassium, magnesium, choline, phosphorous, etc. It contains many macronutrients and micronutrients which makes it a healthier ingredient for a diet.
5.Vitamin C is also present in this ingredient.

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How Does It Taste?

The lotus root taste is a pleasant one that has a sweet flavor. The texture is smooth and it imparts crunchiness and nutrition to the food item made using it.

The most common food items where we use lotus root are in soups, stews, or stir-fries and its tenderness and smoothness are similar to just cooked potatoes.

This plant part plays an important role by providing enough amount of nutrition and other health benefits to Asian cuisine.

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Selection and Storage of Lotus Root

The main producers of this root is from the Southeastern region of China, Lake Kasumigaura in Ibaraki Prefecture situated in Japan, etc.

While you buy these, choose the fresh ones which have smooth firm roots and the skin of it must be unblemished, without any black or dark spots.

You will be able to buy canned, freeze-dried, or sliced ones that are made available in most Asian stores. Keep it in a dark and cool place with less or no humidity for 3 to 4 days.

You can store it in the refrigerator that keeps it good for 2 weeks after uncut of rhizome and wrapping it in a damp cloth or paper towels in a plastic bag. You can store it for up to 2 weeks, yet using it within a week is the best.

Health Benefits

1.As it is a great source of vitamin C, a nutritious element of the ingredient of the lotus root, it helps in improving the body and immune system.
2.It helps in strengthening and improving the immune system which results in stronger blood vessels, skin, and organs. The vitamin C content protects the body from scurvy, wound healing, and many more.
3.The combination of copper and iron in the lotus root helps in the improvement of blood circulation in your body. This helps in the reduction of the symptoms of some disorders like anemia which results in the improvement of energy.
4.The element potassium helps in the regulation of blood pressure that relaxes the blood vessels, improves the blood flow in the body and balances the levels of fluids in the body.
5.As the lotus root is rich in fiber content, that helps you in improving digestion and reduces the problems related to constipation.
6.The calorie content of this food item is relatively low and helps to maintain a healthy weight as it contains a lot of proteins and nutrients in its storage.
7.The vitamin B present in the ingredient helps you with mood improvement and relaxation of the mind.
8.The component named pyridoxine serves you with low stress and reduces headaches. This even helps in lowering the chances of heart attack and improves the condition of heart health.
9.The structural protein collagen helps in the maintaining integrity of blood vessels, organs, bones, skin, etc.
10.The crunchy and neutral flavor of this plant part maintains an electrolyte balance of sodium to potassium ratio as 1:4, in which sodium helps in the impartation of sweet taste potassium regulates heart rate and blood pressure which all are the adverse effects of the sodium.
lotus root

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Preparation of Lotus Root and Its Serving Methods

Lotus root, known by different names in Asian countries holds one of the special positions in Asian cuisine and culture.

The plant parts of lotus, rhizome, or seeds can be used raw or cooked and are famous in Southeast Asian, pacific regions.

For preparing it, first of all, we need to cut the nodal intersections and wash them thoroughly with water always before use.

Then remove the exterior brown peels of the plant part and leave the interior smooth and white part.

Rinsing it with vinegar after this can help in maintaining the white flesh which seems more appealing but it is not a must in preparation.

While cooking it, we must maintain its smooth yet crunchy texture and flavour when it boiled, baked, or stir-fried.


Boil it in a pot with vinegar water after cutting it in vegetable crosswise. After cooking it for 5 minutes, they must be crispy and tender, and then add some veggies, oil, soy sauce, rice vinegar, etc. and you can serve this with rice.


After cutting it into a thin shape as we do to potatoes, then coat a layer by adding some seasonings and other spices of your choice and bake them in high heat for 20 to 22 minutes.


Stir-frying which is one of the most commonly used lotus root recipes is made by stir-frying lotus root, other vegetables which all are cut crosswise into a quarter-inch slice and cook it in medium heat with a little amount of oil.

These veggies added can also help in promoting the crispness and crunchiness of the stir fry lotus root.

The young and tender rhizomes of lotus can be added to salads and eaten raw, but the matured ones may be bitter to taste, so consumption of them is possible only after cooking.

In Japan, many dishes can be made using it, and even chips made from them are one of their popular snacks.

Lotus root recipe Chinese includes stir-fries, soups, stuffing, etc. There are some varieties of it available on market and many of the lotus root recipes are available online where detailed information about its cooking will be given.

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Other Uses of Lotus Root

In addition to its wide medicinal uses, its culinary uses have variations. A cooking technique that only cooks lotus root for a short time is best. The longer you cook lotus root, the more starchy it will become.

Much better when crispy and tender. The stir-fry with lotus root is also very delicious. You can try thin slices of it to a salad.

And don’t forget, lotus root can also be eaten raw as a snack. However, you can do it only when it is fresh and young.

Although the lotus flower blooms during July-August, the roots themselves are freshest during August-September.

In autumn, lotus roots are most likely to be fully developed and will taste bitter if eaten raw.

Dip the fresh young lotus slices in your favorite sauce, and you’ll have a healthy snack. If you want it to be cooked, you can fry it and have crunchy lotus root chips to enjoy it.

Where Can You Buy Them?

The harvesting period of the lotus root is during the winter season. If you want to buy it you will be able to find fresh and healthy roots from Asian grocers.

You have to choose the ones that are fresh, free from cracks, black spots, or blemishes so that storing them in the refrigerator for 2 weeks is possible.

You can find fresh ones of roots of lotus by just searching it online. If you need those from Asian groceries, you can get them delivered to your place from those that are near to you.

Is It Completely Safe to Use?

All the food items or ingredients we use may have allergies, so this plant part also has no exception. Lotus root food allergies are not that common but have a chance of popping up to anyone unexpected, so you must be aware of it.

The symptoms of lotus root allergies include wheezing, dizziness, tongue swelling, hives, etc.

If you feel any discomfort after the consumption of lotus root food, without any hesitation do visit a doctor.

So that he or she will be able to examine you properly and can help you in diagnosis.

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Lotus root is a rhizome that is edible and has good nutritional values and health benefits. It is a known ingredient that is used in Asian cuisine and the main producers of them are from China and Japan.

You must be careful while you select them for buying and do not forget to store them in a better place to stay longer for use.

The ingredient has many health benefits that make it a perfect one to add to a dish.

Lotus root food is healthy and nutritious, so you must include it in your diet if you like healthy food.

Many amazing lotus root recipes are available other than the common methods like boiling, stir-frying, steaming, etc. Always take precautions as it can also cause some unexpected allergies.

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