Heart-Healthy Lotus Root Salad
Elevate your healthy eating routine with this vibrant and refreshing Heart-Healthy Lotus Root Salad! Packed with the nutrient-rich goodness of lotus root, crisp vegetables like carrot, cucumber, and red bell pepper, and a zesty homemade dressing featuring low-sodium soy sauce, rice vinegar, and a touch of honey, this salad is a flavorful celebration of wholesome ingredients. Quick to prepare and featuring a delightful crunch, this dish is both visually stunning and heart-friendly. Topped with toasted sesame seeds and fresh coriander, it offers a perfect balance of textures and tastes. Serve it chilled as a nourishing appetizer or side dish that’s loaded with antioxidants and perfect for clean eating.
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Recipe Information
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
Instructions
Peel the lotus root and slice it thinly, about 1/8-inch thick.
Place the lotus root slices into a bowl of water with lemon juice to prevent discoloration.
In a medium pot, bring 500 ml of water to a boil. Add the sliced lotus root and blanch for 2 minutes.
Immediately transfer the blanched lotus root to a bowl of ice water to cool quickly. Drain and set aside.
Peel and julienne the carrot. Slice the cucumber in half lengthwise, remove seeds, and cut into thin half-moons.
Slice the red bell pepper into thin strips and finely chop the spring onions.
In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, honey, and pinch of salt to make the dressing.
In a large mixing bowl, combine the cooled lotus root, carrot, cucumber, red bell pepper, and spring onions.
Pour the dressing over the salad and toss well to ensure everything is coated.
Toast the sesame seeds in a dry pan on medium heat for about 2 minutes until golden and fragrant. Sprinkle them over the salad.
Garnish the salad with fresh coriander leaves.
Serve immediately as a refreshing appetizer or side dish.
Nutrition Facts
Calories |
517 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.1 g | 33% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 9.9 g | ||
| Cholesterol | 5 mg | 2% | |
| Sodium | 2660 mg | 116% | |
| Total Carbohydrate | 66.6 g | 24% | |
| Dietary Fiber | 13.4 g | 48% | |
| Total Sugars | 15.6 g | ||
| Protein | 10.6 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 179 mg | 14% | |
| Iron | 4.6 mg | 26% | |
| Potassium | 1790 mg | 38% | |
*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.
