Lotus Root: Crunchy, Nutrient-Rich Rhizome
Lotus root is a crisp, mildly sweet rhizome used in stir-fries, soups, and snacks—rich in fiber, vitamin C, and minerals.
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What Is Lotus Root?
Lotus root is the edible rhizome of the lotus plant (*Nelumbo nucifera*). It has a distinctive pattern of holes inside, offering a crunchy texture and slightly sweet, nutty flavor.
Nutritional Profile
- **Calories:** ~74 kcal per 100 g
- **Carbohydrates:** Complex starch, dietary fiber
- **Vitamin C:** >70% DV per 100 g (raw)
- **Minerals:** Potassium, copper, manganese
- **Phytonutrients:** Tannins and polyphenols with antioxidant potential
Health Benefits
- **Immune support:** High vitamin C
- **Digestive health:** Fiber aids bowel regularity
- **Heart health:** Potassium helps regulate blood pressure
- **Skin & collagen:** Vitamin C supports collagen synthesis
Potential Downsides
- **Parasitic contamination:** Must be well-washed and cooked thoroughly
- **Allergy:** Rare, but possible
- **Raw consumption:** May cause mild stomach upset if eaten in large amounts
How to Use
- Slice thin for **stir-fries** or **tempura**
- Add to **soups or stews** for crunch
- Make **lotus root chips** by frying or baking
- Pickle in vinegar or brine for a tangy snack
Summary
Lotus root is a versatile, crunchy vegetable high in vitamin C and fiber—ideal for both savory dishes and light snacks.
- 1. Lotus Root
korijen lotosa, povrće sa hrskavom teksturom i rupičastom strukturom; koristi se u supama, prženim jelima, čipsu
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