Why You Should Add This Root Into Your Diet

Lotus root is the underwater stem of the lotus plant, and is commonly used as a dish in the Asian country. In terms of cooking, It is a versatile root and can be steamed, deep-fried, boiled, and stir-fried. Here are some of its numerous health benefits and recipes for you to try at home!

Improves Blood Circulation

It has the ability to promote the circulation of blood to increase oxygen intake which increases the functionality and energy levels. Apart from that, it has a significant amount of iron and copper which are important parts of red blood cell production. It reduces the chances of developing anemic symptoms and increasing vitality and blood flow.

Improves Digestion

Lotus root is able to reduce constipation symptoms while improving nutrient absorption. This is done by increasing the secretion of digestive and gastric juices and stimulating peristaltic motion in the intestinal muscles to facilitate easy and regular bowel movements.

Rich in Vitamin C

100 grams of lotus root contains 73% of your daily requirement of vitamin C. Vitamin C is an important component of collagen, which maintains the strength of blood vessels, organs, and skin, and is also a major stimulant for the immune system.

Improves Heart Health

Along with the vasodilation potential of potassium and the cholesterol-scrubbing ability of dietary fibre, the pyridoxine content in lotus root controls the levels of homocysteine in the blood, which is directly connected to causing a heart attack.

Stir-fried Lotus Root with Peppers and Mushrooms


12 to 14 ounces lotus root
½ yellow bell pepper
½ red bell pepper
4 ounces mushrooms
3 to 4 green chilli peppers or use 1 green bell pepper
2 to 3 plump garlic cloves, thinly sliced
2 tablespoons cooking oil
1 teaspoon of salt
1 tablespoon soy sauce
½ tablespoon oyster sauce or use more soy sauce for a vegan dish
1 tablespoon rice wine or mirin or white wine
1 tablespoon corn syrup
½ tablespoon sesame oil
¼ teaspoon sesame seeds


  1. Firstly, cut the tough ends of the lotus root, and peel the skin with a potato peeler.
  2. Next slice the lotus root in half lengthwise and then into bite-size pieces. Rinse in water. Add 2 tablespoons vinegar in 3 cups of water, and soak the lotus root for 20 to 30 minutes.
  3. Cut the peppers and mushrooms into small bite-size pieces.
  4. Heat a large skillet with two tablespoons of oil. Add the garlic and lotus root, and lightly sprinkle with salt. Stir fry until the lotus root pieces turn translucent, 3 to 5 minutes, stirring occasionally.
  5. Add the mushrooms, and stir fry until the mushrooms turn soft, 2 to 3 minutes.
  6. Add the peppers, and stir fry until the peppers are slightly wilted for 2 to 3 minutes. Stir in the soy sauce, oyster sauce, rice wine, and corn syrup. Continue to cook, stirring well, until the sauce is almost gone, 2 to 3 minutes.
  7. Drizzle the sesame oil at the end, and sprinkle with the sesame seeds. Now it’s ready to be served.

Sweet Soy Braised Soya Roots


1 pound lotus roots
1 tablespoon vinegar
½ tablespoon sesame oil
½ teaspoon sesame seeds

For the braising liquid:

4 tablespoons soy sauce
2 tablespoons rice wine
2 tablespoons sugar
1 tablespoon vegetable or canola oil
2 tablespoons corn syrup (you can replace this with honey)


  1. Firstly, cut the tough ends of the lotus root, and peel the skin with a potato peeler. Thinly slice the lotus root, about 1/4-inch thick.
  2. Then, add the lotus root slices to a medium sized pot with enough water to cover them and a tablespoon of vinegar. Bring it to a boil and cook, uncovered, for about 10 minutes.
  3. Next, drain, and rinse with cold water.
  4. Return them to the pot. Add 1 cup of water and the soy sauce, rice wine, sugar, and oil. Bring it to a boil.
  5. Continue to boil, uncovered, over medium-high heat until the liquid is reduced to about 3 tablespoons, about 15 minutes. Stir occasionally to rotate the lotus root slices.
  6. Next, add the corn syrup and sesame oil, and stir well until the liquid is almost gone 3 to 4 minutes. Keep your eyes on the pot to avoid burning the lotus root. Sprinkle with the sesame seeds to serve
  7. Keep the leftover in the fridge. Coat with the sauce at the bottom when serving. Enjoy your meal!

Lotus Root Soup with Corn and Red Beans


1 lbs (450g) lotus root, cleaned, peeled, and sliced crosswise
1 medium corn, chopped into 3 parts (or 2 ears of corn for a sweeter soup)
½ cup red beans, rinsed and drained
10 red dates, washed
8 cups just-boiled water
1 tablespoon dried goji berries
Sea salt, to taste
Green onion, chopped, for garnish (optional)


  1. In a large pot, add all the ingredients except goji berries, green onion, and salt. Bring to a boil and let simmer on low heat for 2 to 3 hours.
  2. If using a slow cooker, cook on high for 3 hours or on low overnight.  Before 30 minutes, add the goji berries.
  3. At the end, turn off the heat and add salt to taste. Ladle into serving bowls and top with green onion. Serve warm with rice.
  4. Enjoy your nutritious yet delicious meal!


With so many hidden health benefits, why not try out one of these lotus root recipes and enjoy them!


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Photo Credits: Bapsang, Vermilion roots

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