Veggie of the week: lotus root. Vegetables play such a vital role in delivering nutrients and minerals into your body. Not only do they serve a very necessary purpose, there is also an endless supply of tastes, textures, colors, shapes, and sizes. When combined with other ingredients, herbs, and spices, the variety of dishes one can piece together are unlimited. Eating clean does not have to be tasteless and boring, ever. This week, I’ve decided to bake some lotus root as a snack. It takes on a crunchy, crisp texture and can be softened in soups. More information on the lotus plant and root.
The lotus root is the root (or rhizome) of the lotus plant. It is typically grown in ponds or at the bottom of rivers. The leaves and flower grow above the water while the root remains in the soil.
Nutrition Facts from Self.com (1 cup boiled):
- 80 calories
- 20g carbs
- 0g fat
- 2g protein
Health Benefits:
It provides fiber, vitamin C, moderate levels of the B vitamins and various minerals such as potassium, phosphorus, copper, and manganese. In Eastern medicine, it is considered to have cancer-fighting properties that help to fortify the blood and boost the immune system.
Common Preparation Methods:
Lotus root is commonly used in Asian cuisine. You will most often see it in soups, but can also be served cold, stir-fried, and braised. They can also be pickled and is often served with other ingredients.
Baked and Curried Lotus Root Recipe:
- Buy a root of lotus (here I’ve used one roughly 8″x2″)
- Peel
- Slice into thin pieces
- Soak in water for 30 minutes to remove some starch
- Combine the following ingredients
- 1 tbsp olive oil
- 1 tbsp sesame oil
- 1 tsp curry power
- Pepper to taste
- A pinch of cinnamon powder
- Preheat over to 350 degrees
- Rinse and pat lotus root dry
- Toss in all ingredients
- Bake for 20 minutes
- Let cool (it will get crispier)
- Serve
the root 
peel it 
slice it into thin pieces 
soak it 
pat dry 
toss it with all ingredients 
place on baking pan 
let cool and serve
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