Heart-Healthy Lotus Root Salad

Crisp, colorful, and loaded with nutrients, this Heart-Healthy Lotus Root Salad is the perfect blend of taste and wellness. Featuring tender slices of blanched lotus root paired with vibrant julienned carrots, crunchy cucumbers, and sweet red bell peppers, this salad is as visually stunning as it is nutritious. Tossed in a tangy, low-sodium soy sauce dressing infused with rice vinegar, sesame oil, and a hint of honey, each bite delivers a harmonious balance of flavors. Toasted sesame seeds and a sprinkle of fresh coriander elevate the dish with added depth and freshness. Ready in just 25 minutes, this quick and easy recipe is an ideal appetizer or side dish, packed with heart-healthy ingredients and bursting with natural flavors. Perfect for anyone seeking a wholesome, refreshingly light salad option!

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:5 mins

Total Time:25 mins

Servings: 4

Ingredients

• 250 grams lotus root
• 1 medium carrot
• 1 medium cucumber
• 0.5 medium red bell pepper
• 2 pieces spring onions
• 2 tablespoons soy sauce, low sodium
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• 1 teaspoon honey
• 1 tablespoon sesame seeds
• 1 tablespoon lemon juice
• 2 tablespoons fresh coriander leaves
• 500 milliliters water
• 6 pieces ice cubes
• 0.5 teaspoon salt

Directions

Step 1

Peel the lotus root and slice it thinly, about 1/8-inch thick.

Step 2

Place the lotus root slices into a bowl of water with lemon juice to prevent discoloration.

Step 3

In a medium pot, bring 500 ml of water to a boil. Add the sliced lotus root and blanch for 2 minutes.

Step 4

Immediately transfer the blanched lotus root to a bowl of ice water to cool quickly. Drain and set aside.

Step 5

Peel and julienne the carrot. Slice the cucumber in half lengthwise, remove seeds, and cut into thin half-moons.

Step 6

Slice the red bell pepper into thin strips and finely chop the spring onions.

Step 7

In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, honey, and pinch of salt to make the dressing.

Step 8

In a large mixing bowl, combine the cooled lotus root, carrot, cucumber, red bell pepper, and spring onions.

Step 9

Pour the dressing over the salad and toss well to ensure everything is coated.

Step 10

Toast the sesame seeds in a dry pan on medium heat for about 2 minutes until golden and fragrant. Sprinkle them over the salad.

Step 11

Garnish the salad with fresh coriander leaves.

Step 12

Serve immediately as a refreshing appetizer or side dish.

Nutrition Facts

Serving size	(1382.7g)

Amount per serving	% Daily Value*
Calories	517.1

Total Fat 26.1g	0%
Saturated Fat 4.6g	0%
Polyunsaturated Fat 9.9g
Cholesterol 5mg	0%
Sodium 2659.6mg	0%
Total Carbohydrate 66.6g	0%
Dietary Fiber 13.4g	0%
Total Sugars 15.6g
Protein 10.6g	0%

Vitamin D 0IU	0%
Calcium 178.9mg	0%
Iron 4.6mg	0%
Potassium 1790.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 43.2%

Protein: 7.8%

Carbs: 49.0%