Lotus root: nutrition and how to use it

Fun facts

• Lotus root is actually a rhizome, a stem that creeps sideways through the mud. The round holes inside are air channels that let the buried stem "breathe".
• Hardly any part of the lotus goes to waste: seeds, the green seed germ, leaves, young stems and roots all end up in Vietnamese kitchens.
• 100g of lotus root has about 44mg of vitamin C, 4.9g of fiber and 556mg of potassium, more potassium than a banana.
• It has about 74 kcal per 100g, more than leafy greens because it holds starch, so it tastes nutty and filling.

Choosing and storing

Choose firm, heavy roots with even light brown skin; sealed ends mean the inside has less mud. Skip roots with black spots, soft patches or cracks. Keep whole roots somewhere cool or wrapped in paper in the crisper drawer for about a week. Cut pieces should sit in water in a sealed box and be cooked within 1 to 2 days.

Cooking it well

Peeled lotus root browns fast, so drop it straight into water with a splash of vinegar or lime to keep it white. Thin slices stir fried quickly stay crunchy, while long simmering with pork ribs turns them soft and nutty. A few minutes of blanching gets it ready for salads. Lotus root is rich in potassium, as we cover in potassium in vegetables.

Frequently asked questions