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A popular ingredient in Chinese soup, lotus root is low in calories and fat - but high in fibre and various essential nutrients such as vitamin C, B-group vitamins, copper, iron, zinc and manganese. Besides making soup with this part of the lotus plant, canned or fresh lotus root can be used in stir-fries, salads, stews, curries, congee or battered in tempura. 
Lotus root sandwich 
Not a sandwich in the traditional sense, that is, made with slices of bread. Instead, slices of lotus root encase a tasty layer of pork and veg. 
Ingredients (serves 2)
200g (1 medium) lotus root
100g lean minced pork
100g frozen mixed vegetables 
large handful coriander, chopped
1 tbsp fresh ginger, finely chopped 
1 tbsp cornflour
1 tbsp Chinese rice wine
11/2 tbsp light soy sauce
1/2 tsp sugar
1/2 tsp sesame oil
1 tsp ground white pepper 
Method
1 Half fill a wok with water, add a wire rack and bring the water to a boil over a low to medium flame. 
2 Peel the lotus root with a vegetable peeler, removing any black parts, then cut into slices about 0.5cm thick. Wash the slices thoroughly in cold water. 
3 Mix together all the ingredients, except the lotus root, in a bowl. 
4 Sandwich a tablespoon of filling between two slices of lotus root and place on a heatproof plate or shallow dish. 
5 Place the dish on the wire rack. Cover with a lid and steam for 15-20 minutes over a medium heat. Carefully remove the dish and serve. 
Nutritional information per serving: 233kcal, 836kJ, 16.2gprotein; 3.0gfat, 38.2gcarbohydrates, 4.9g fibre
Lotus root and assorted mushroom stir-fry 
This dish can be eaten hot or cold. Try to choose young lotus root for this recipe - look for light-coloured or orangey-brown ones. Larger, more mature roots are darker brown, and tend to be more starchy and slightly bitter, rather than crispy and sweet. 
This recipe is a perfect way to use up any spare lotus root that was bought to make soup. 
Ingredients (serves 2) 
150g (1 small) fresh lotus root
1 tbsp grapeseed oil 
2 cloves of garlic, finely chopped
1 1.5cm-long piece of ginger, finely chopped
1 red chilli, deseeded and sliced
250g assorted fresh mushrooms, sliced
4 tbsp vegetable stock or water 
1 tbsp balsamic vinegar
1 tsp dark soy sauce
1 tsp light soy sauce
freshly ground black pepper to taste
1/2 tsp sesame oil 
2 spring onions, sliced
large handful fresh coriander leaves, chopped
Method 
1 Peel the lotus root with a vegetable peeler, removing any black parts, then cut into slices about 0.5cm thick, and wash thoroughly in cold water. 
2 Heat a non-stick frying pan or wok on a high heat. Add oil, garlic, ginger and chilli, and stir-fry for a minute.
3 Add the mushrooms and lotus root, continue stir-frying for a couple of minutes before stirring in the stock or water, balsamic vinegar, dark and light soy sauces. Leave to cook, covered with a lid, for fiveminutes, or until the lotus root has softened slightly but is still crunchy.
4 Season to taste with freshly ground pepper. Add the sesame oil, stir, gently but thoroughly, then toss in the spring onions and coriander.
Nutritional information per serving: 144kcal, 599kJ; 5.4gprotein; 7.0g fat; 16.9gcarbohydrates; 4.9g fibre
Wynnie Chan is a British-trained nutritionist. If you've got a question for her or would like to be featured in this column, e-mail nutrition@scmp.com



Lowdown on highs of lotus root