The Benefits, Nutritional Value and Common Ways to Eat Lotus Root

Lotus root, also known as the lotus rhizome, is the underground stem of the lotus and a common aquatic vegetable, grown in ponds and paddy fields across both northern and southern China. It has a long, jointed shape, with a mostly yellowish-brown skin and firm, crisp white flesh, and it has long been a traditional ingredient on home dining tables.

From a nutritional standpoint, lotus root is rich in starch and dietary fiber, and also contains vitamin C along with various minerals such as potassium; it is high in water content and low in fat. Eaten raw, it is crisp with a slight sweetness, while once cooked its starch becomes soft and starchy, giving each way its own character.

Based on the number of holes and the texture, the lotus root commonly sold in markets is roughly divided into two types: seven-hole lotus root and nine-hole lotus root. Seven-hole lotus root has a high starch content and a mealy texture, making it suitable for stewing in soup or steaming; nine-hole lotus root is crisp, tender and juicy, and is better suited to dishes such as cold salads and quick stir-fries. In addition, lotus root can also be processed into lotus root powder, which becomes fine and smooth when mixed with water and is a traditional food with a long history.

In everyday cooking, lotus root can be prepared in a great many ways, the common ones being lotus root and pork rib soup, stir-fried lotus root slices, lotus root sandwiches (stuffed lotus root) and cold dressed lotus root. When choosing, those with intact skin, clearly visible holes at the cut end and no off odor are best, and those that are excessively white should be treated with caution. Because lotus root grows in mud, it should be thoroughly washed before being eaten raw, and people with weaker digestion are advised to eat it cooked.