Veggie of the week: bamboo shoots. Bamboo shoots are the edible shoots of specific bamboo species. Depending on the specious, the plant may provide a harvest of varying sizes, tastes, and textures. They are an exotic vegetable that is often found in Asian cuisine. More information on bamboo shoots.
Nutrition Facts from Self.com (1 cup raw):
- 41 calories
- 8g carbs
- 0g fat
- 4g protein
Health Benefits:
Bamboo shoots are a great low-calorie, low-fat food. It provides an ample amount of fiber, vitamin C, E, B6, and thiamin. It’s also packed with beneficial minerals: phosphorus, potassium, zinc, copper, and manganese. These shoots also contain essential fatty acids. It has been used in both Chinese and Ayurvedic medicine for its potential anti-inflammatory, immune system boosting, weight loss promoting, and cancer-fighting properties.
Common Preparation Methods:
Bamboo shoots can be prepared in a number of ways. It is often steamed, boiled, stewed, stir fried, pickled, fermented, and added in soups. It can served as an appetizing snack, an entree paired with meat, or as an added ingredient in egg rolls, spring rolls, dumplings, etc.. You can either buy them fresh or pre-cooked, packaged in cans or vacuum sealed.
Stir-Fried Bamboo Shoot Recipe:
- Buy vacuum sealed bamboo shoot
- Slice the shoots and rinse off the rice bran residue
- The shoots are boiled with rice bran to remove toxic hydrocyanic acid
- Chop up broccolini, mushrooms, spring onions, and garlic
- Saute broccolini, mushrooms, and garlic for 2-3 minutes on medium-high heat
- Add bamboo shoots and spring onion and continue to saute
- Add 1/4 cup chicken broth
- Add 2 tspn of rice vinegar
- Add red chili pepper flakes and pepper to taste
- Saute until liquid is no longer visible
- Serve and drizzle with 2 tspn of sesame oil
