Carrot and Lotus Root Stir Fry

[social_warfare]

Several years ago, when I was in Japan for a family vacation, I discovered lotus root. It was served to us for breakfast at a large hotel buffet in Tokyo, and it had the most interesting texture and flavor.  I had never eaten lotus root before that meal, and after coming home, I began a multi-year quest to locate this unusual vegetable back in the U.S.

I recently found pre-packaged lotus root in a large Japanese grocery store on the outskirts of New York City and immediately bought up several packs to bring home as valued treasure. I was anxious to recreate the dish I had experienced so many years earlier.  However, after I brought it home, I discovered I could readily order it through the internet…so much for my multi-year adventure.

In any case, now that I had my key ingredient, the next order of business was to figure out how to cook it.  For this I turned to one of my trusty “go-to” Japanese cookbooks, Japanese Cooking A Simple Art by Shizuo Tsuji to get ideas.  I found a recipe for stir fried carrots and burdock root and modified it for my kitchen.

Lotus grows in water and is commonly used in a number of Asian cuisines. It has a delicate crunchy texture that I find to be similar to a water chestnut.  In this dish, I’ve combined it with carrots and stir-fried it quickly with a simple brown sauce made from low sodium soy sauce, sake (Japanese rice wine) and a little sugar. This dish makes an interesting side dish to put with grilled chicken or fish, or could be a simple low calorie lunch, breakfast or unusual appetizer before a larger meal.

Carrot and Lotus Root Stir Fry (serves 4)

  • 1 cup baby carrots, sliced in quarters
  • 1 package lotus root (5.2 oz.), rinsed
  • 1 Tbsp. superfine sugar
  • 2 Tbsp. sake
  • 2 Tbsp. low sodium soy sauce
  • 1/2 – 1 tsp. seven spice pepper mix    (Shichimi Togarashi)*
  • 1 green scallion

*Can substitute ground pepper flakes

Directions:

1. Heat a large skillet or wok on high.

2. Add carrots and 2 Tbsp. water, cover and let cook for 5-7 minutes until soft, stirring periodically,

3. Add lotus root and stir.

4. Sprinkle sugar across vegetables, add sake and soy sauce, and stir to blend.

5. Season with seven spice pepper mix and stir until all vegetables are hot and cooked through.

6. Garnish with sliced green scallions, if desired.

Nutrition information per serving:  60 calories; 0 grams fat; 0 grams saturated fat; 0 grams transfat; 0 mg cholesterol;  380 mg sodium; 12 grams carbohydrate; 2 grams dietary fiber; 1 gram protein (values are approximate).

[social_warfare]

Barbara Spalding RDN Culinary Dietitian

Hi, I am

Barbara Spalding MS, RDN, Culinary Dietitian

As a dietitian and world traveler, I love bold flavors — in food and in life. 14 years ago, I fell down the rabbit hole into Breast Cancer Wonderland. Since then, I’ve learned to cook differently while savoring the pleasures of food and companionship. I’ve built a resilient new life and a bold new kitchen. Let me show you the flavors of the world.
Visit the

Breast Cancer WonderlandTM


Are you or a loved one experience Breast Cancer. Find encouragement, tips and recipes to support the journey.

FREE DOWNLOAD Set up the best Basic Pantry!

Learn how to build a well stocked pantry from Culinary Dietitian, Barbara Spalding. When you have these ingredients on hand you can always make a meal even when you haven’t been to the store.

FREE DOWNLOAD Set up the best Basic Pantry!

BONUS!

Also get your pantry items checklist for INTERNATIONAL CUISINES.

Something went wrong. Please check your entries and try again.

Print Recipe
Carrot and Lotus Root Stir Fry
Votes: 0
Rating: 0
You:
Rate this recipe!
Course
Course Side Dishes
Cuisine
Cuisine Japanese
Servings
Servings
Course
Course Side Dishes
Cuisine
Cuisine Japanese
Servings
Servings
Votes: 0
Rating: 0
You:
Rate this recipe!

Leave a Comment