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What Is Lotus Root (+ Lotus Root Recipes)

Last Updated on October 10, 2023

Lotus root is an often-forgotten veggie that is good for your health and canbe cooked in many ways.

Whether you’re an expert or novice cook, after reading this post, you’ll get to know lotus root better- plus our selected lotus root recipes to try out!

what is lotus root

Lotus Root: What Is It

The lotus root, 莲藕 (lián ǒu) in Chinese, is the edible underground stem of the lotus plant (an aquatic plant) that grows to several feet long in marsh, which has beautiful white or pink.

This root veg is versatile and nutritious. It’s native to Asia and has been used for centuries in food and traditional medicine.

lotus plant

The Lotus plant belongs to the Nelumbonaceae family, is native to a tropical climate. Lotus roots are harvested during August and September after the flowering season has finished. 

Traditionally, farmers feel for the rhizome with their toes and then dig it out with their hands. Lotus plants are edible in almost every part and the root or rhizome is its most valued part (lotus flowers are dried prior to being processed into lotus tea ).

It’s full of vitamins, minerals, fiber, and antioxidants that bring nutritional values. Chinese medicine used it for thousands of years to treat conditions such as diarrhea, jaundice, and inflammation. It’s also said to have sedative properties for insomnia and anxiety.

how to cook lotus root

In cooking, lotus root has its unique texture and mild flavor. The tubular stems are often used in saucy dishes and stews, while the thinly sliced ones are great for salads and stir fry.

What Does Lotus Root Taste Like

lotus powder benefits

It has a sweet flavor with a crunchy texture. Its taste is mild and refreshing. They are:

  • Sweet
  • Refreshing
  • Crispy and crunchy
  • Stays crispy when cooked

It stands out from other root vegetables like potatoes or carrots as it adds crunchy bites and mild flavor.

How do you prepare lotus root?

To prepare fresh lotus root, first, rinse it thoroughly and then peel off the tough outer layer with a sharp knife or vegetable peeler. Then slice or chop it into thin pieces or rounds, and cook it in your desired recipe.

Are They Nutritious

They’re a popular ingredient in Asian cuisines, especially in Chinese cuisine, but is it nutritious? Let’s take a look.

One cup (120 grams) of cooked lotus root contains:

Protein3 grams
Carbs20 grams
Fiber5 grams
Vitamin C45% of RDI
Thiamin13% of RDI
Riboflavin6% of RDI
Folate16% of RDI
Potassium14% of RDI

(Source: USDA)

It’s low-calorie and high in fiber, vitamin C, and minerals like potassium. It’s also rich in folate, thiamin, and riboflavin. Plus, it’s low in fat and has no cholesterol.

You can snack on it throughout the day or add it to your meals. Overall, it is packed with nutrition and offers many benefits for people who have special dietary requirements. 

Health Benefits

lotus root recipes

It has 4 amazing benefits you should know about.

  • Good source of fiber: Boiled lotus root has 2 grams of fiber, which helps with digestion.
  • Vitamins & Minerals: It’s full of vitamins B6 & C, potassium, thiamine, riboflavin, magnesium, and copper.
  • Blood Sugar Control: Fiber in lotus roots helps control blood sugar levels.
  • Anti-inflammatory: may have anti-inflammatory effects.

It is a great way to add it to your diet without sacrificing taste. Incorporate it into your meals to boost your overall wellness!

(Source: Healthifyme.com)

How To Store Lotus Root

To store Lotus Root, keep it in a cool and dark place like the refrigerator’s vegetable compartment.

The temperature should be 10-15 °C. If you don’t have a refrigerator, store it in a cool, dry place with good airflow. 

Loosely wrap it in paper or a kitchen towel. Don’t wrap it too tightly; this can cause moisture accumulation and rot.

Before storing it, you need to wash it and remove any dirt or debris. Pat dry with a cloth or paper towel. If you cut it into pieces, use them within 2-3 days; it loses its freshness quickly. Discard if it softens or discolors.

Lotus Root Recipes

There are lots of delicious recipes to incorporate into meals! We’re sharing our favorite ones with you.

Check out these popular and easy recipes:


Thinly sliced lotus root deep-fried or baked until crispy. Great snack or side dish.


Sliced lotus root raw or steamed with cucumber, carrot, vinegar, or lemon juice.


Sliced lotus root cooked in a wok with bell peppers and scallions. Add protein for a complete meal.


Sliced or cubed lotus root simmered in a savory broth with garlic, ginger, soy sauce, and spices.


Sliced lotus root mixed with flour batter, and seasonings. Pan-fried until golden brown. Delicious appetizer.


A delectable and hearty dish. Packed with vitamins and minerals, it’s ideal for those wanting a nutritious and yummy meal.

After washing and peeling the lotus root, chop it into thin pieces and place it in the pot with some oil, then add the rest of the ingredients.

The lotus root adds a unique crunchiness that will leave you feeling satisfied. Plus, its mild flavor pairs with other ingredients nicely.

Whether it’s a cold day and you want something warming or you simply need something healthy to eat, lotus root soup is an excellent choice.

To SUm Up

It is a great alternative to veggies like radishes, potatoes, and carrots. Its high nutritional value makes it especially valuable during winter when infections are common.

Harvesting this veggie is unique, keeping it safe from bacteria. Stir-frying is a popular way to cook it, but you can also add it to soups, stews, or make chips. Incorporating Lotus Root is a tasty and healthy way to improve your diet!

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1. What is lotus root?

Lotus root is the edible rhizome (root) of the lotus plant, which is commonly used in Asian cuisine, particularly in Chinese, Japanese, and Vietnamese dishes.

2. What does lotus root taste like?

Lotus root has a mildly sweet and slightly nutty flavor, with a crunchy and slightly starchy texture.

3. Is lotus root healthy?

Yes, it is a healthy vegetable that is low in calories and high in fiber, vitamins, and minerals. It is particularly high in vitamin C, potassium, and manganese.

4. Where can I buy lotus root?

You can usually find it in Asian grocery stores or specialty food markets. It may also be available canned or frozen in some stores or online.

More Food Info You’ll Like

lotus root recipes

Lotus Root Recipes

Lotus root is a versatile and delicious ingredient that can be used in a variety of recipes. In this blog, we'll share some of our favorite Lotus Root recipes with you!
5 from 2 votes
Print Rate
Prep Time: 30 minutes
Total Time: 30 minutes
Servings: 6 people
Author: SHU-CHUN



  • Follow the recipes to make delicious lotus root recipes.

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