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lotus stem.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

bheekamal kakdilotus root vegetablelotus stemlotus rootkamal kakribhenbheinकमल ककड़ीnadir

Recipes with lotus stem + Add to pantry

SERVING

CALORIES

PROTEIN

2.6g

CARBS

17.2g

FAT

0.10g

FIBER

4.9g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories74kcal—

Protein2.6g5%

Carbohydrates17.2g6%

Fiber4.9g18%

Sugar0.50g1%

Total fat0.10g0%

Saturated fat0.03g0%

Trans fat0g—

Cholesterol0mg0%

Water79.1g—

MINERALS

Sodium40mg2%

Potassium556mg12%

Calcium45mg3%

Iron1.2mg6%

Magnesium23mg5%

Phosphorus100mg8%

Zinc0.39mg4%

Copper0.25mg28%

Manganese0.26mg11%

Selenium0.70µg1%

VITAMINS

Vitamin A0µg0%

Vitamin C44mg49%

Vitamin D0µg0%

Vitamin E0mg0%

Vitamin K0µg0%

Thiamin (B1)0.13mg11%

Riboflavin (B2)0.22mg17%

Niacin (B3)0.40mg3%

Pantothenic acid (B5)0.30mg6%

Vitamin B60.26mg15%

Folate (B9)13µg3%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

HEALTH BENEFITS

Why eat it.

✓Rich in dietary fiber, which aids in digestion, prevents constipation, and promotes gut health.
✓Excellent source of Vitamin C, a powerful antioxidant that boosts the immune system and supports skin health.
✓Contains essential minerals like potassium for blood pressure regulation, and copper, which is vital for energy production and iron metabolism.
✓Low in calories and fat, making it a suitable addition to weight management diets.

COOKING TIPS

In the kitchen.

1Peel the tough, brownish outer skin with a vegetable peeler before slicing and cooking.
2To maintain a crisp, crunchy texture, use it in stir-fries or salads by blanching it briefly. For a softer, starchier texture, add it to soups, stews, or braises.
3The hollow air channels create a beautiful, lace-like pattern when sliced crosswise, adding visual appeal to dishes.
4Lotus stem has a mild, slightly sweet flavor and readily absorbs the flavors of sauces and spices it is cooked with.

STORAGE

Keep it fresh.

Store fresh, unpeeled lotus stem in the refrigerator's crisper drawer, wrapped in a damp paper towel inside a plastic bag, for up to two weeks.
Once peeled and sliced, submerge it in a bowl of acidulated water (water with lemon juice or vinegar) and refrigerate to prevent browning for up to 5 days, changing the water daily.

FAQ

Frequently asked questions.

Is lotus stem healthy?

Yes, lotus stem is very healthy. It's rich in dietary fiber, which supports digestion and gut health, and is an excellent source of Vitamin C, boosting immunity and skin health. It also provides essential minerals like potassium and copper, all while being low in calories and fat.

What are the main nutritional benefits of lotus stem?

Lotus stem is notably high in dietary fiber, aiding digestive health. Per 100g, it contains approximately 74 calories, 2.6g protein, 17.2g carbohydrates, and only 0.1g fat. It's also a good source of Vitamin C, potassium, and copper.

Is lotus stem good for weight loss?

Yes, lotus stem can be beneficial for weight loss. It is low in calories and fat, and its high fiber content promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. Its nutrients also support general well-being during a diet.

Is lotus stem suitable for a vegan or vegetarian diet?

Yes, lotus stem is a vegetable and is naturally suitable for both vegan and vegetarian diets. It is a plant-based ingredient that can be incorporated into a wide variety of dishes, offering a unique texture and mild flavor.

Is lotus stem gluten-free?

Yes, fresh lotus stem is naturally gluten-free. It is a root vegetable and does not contain any gluten-containing grains or ingredients. However, always check ingredient labels if purchasing processed lotus stem products to ensure no gluten-containing additives have been used.

Can people with diabetes eat lotus stem?

Yes, people with diabetes can generally eat lotus stem in moderation. Its high fiber content can help regulate blood sugar levels by slowing down sugar absorption, and it provides essential nutrients without being excessively high in simple carbohydrates. Always consult a healthcare professional for personalized dietary advice.

How do you prepare and cook lotus stem?

To prepare, peel the outer skin of the lotus stem and slice it into desired shapes, often rounds or half-moons. Rinse thoroughly to remove any dirt from the holes. It can be boiled, stir-fried, deep-fried, or added to curries, soups, and stews.

What does lotus stem taste like and what is its texture?

Lotus stem has a mild, slightly sweet, and earthy flavor, often described as subtly nutty. Its most distinctive feature is its crunchy texture, which remains even after cooking, making it a popular addition for textural contrast in dishes.

How should I store fresh lotus stem?

Store fresh, unpeeled lotus stem in a cool, dry place or in the refrigerator's crisper drawer, wrapped in a damp cloth or paper towel, for up to 1-2 weeks. Once cut, store it submerged in water in the refrigerator for a few days, changing the water daily to maintain freshness and prevent discoloration.

Can lotus stem be eaten raw?

While some Asian cuisines use thinly sliced raw lotus stem in salads, it is generally recommended to cook it. Cooking helps to soften its texture slightly and can reduce the presence of any potential contaminants, making it safer and more palatable for most.

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