Lotus Root: Lace Holes in Thai Soup

Lotus Root — รากบัว (raak-bua) — Nelumbo nucifera.

Lotus root — raak-bua. Slice the rhizome crosswise, and it opens into a ring of lace-like holes. Air channels running the length of that edible underground stem. One early mouse study of lotus root powder found lower allergic-inflammation markers in a nasal-allergy model. Nutrition of the rhizome: vitamin C, which the body uses to build collagen and support normal immune function; fiber, which adds crunch and can slow how fast sugar is absorbed during digestion; potassium, an electrolyte that supports normal muscle and nerve function and helps keep normal blood pressure; and copper, a trace mineral the body needs to put iron to work and keep normal energy metabolism running.

Those lace holes stay visible on the plate — here's how to cook lotus root two ways. Tom Jued Rak Bua simmers thick lotus root coins with pork ribs until tender, yielding a clear, savory broth eaten with rice. Tao Thueng serves candied lotus root and mixed grains in sweet longan syrup, spooned over crushed ice to segment the heat.

Beyond the rhizome, lotus seeds are eaten as a snack and the young leaves and stalks are cooked. To grow it at home, skip the wild pond and use a large sealed rubber stock tank.

Tom Jued Rak Bua — ต้มจืดรากบัว (tom-jued-rak-bua)
Tao Thueng — เต้าทึง (tao-tueng)

Food and nutrients

Rich in: vitamin C, fiber, potassium, copper

Research context

Lotus root powder reduced allergic-inflammation markers in a mouse nasal-allergy model — Food & Agricultural Immunology, 2019

Sources

Source: Kaneyasu M, Nagata M, Ikeda H, Ohnuki K (2019). Anti-allergic activity of lotus root powder in mice. Food Agric Immunol 30(1). DOI:10.1080/09540105.2019.1651255

Narration transcript

Opening

Lotus root — รากบัว, raak-bua. Slice this underwater stem crosswise and it opens into a ring of lace-like holes — air channels that run its whole length, letting the lotus breathe down in the mud. That crisp rhizome is what you cook, and the holes stay pretty on the plate. Simmer the coins in soup or candy them for dessert.

Tom Jued Rak Bua (Lotus Root Pork Rib Soup) (ต้มจืดรากบัว)

On the plate, those holes stay on show. Tom jued rak bua, is a clear Thai soup that simmers lotus root with pork ribs until tender, served hot over steamed jasmine rice.

Tao Thueng (Lotus Root and Mixed Grains Dessert) (เต้าทึง)

For something sweet, there's tao thueng, a Thai-Chinese dessert of candied lotus root and mixed grains in longan syrup, spooned over crushed ice.

Nutrition summary

Those lacy coins are a good source of vitamin C and copper, and bring a bit of fiber and vitamin B6.

Vitamin C

Vitamin C is used to build collagen and helps protect cells from oxidative stress.

Fiber

Fiber adds bulk to meals and can help with fullness.

Potassium

Potassium helps with normal fluid balance and muscle function.

Copper

Copper helps your body use iron and maintain normal connective tissue.

Closing

The rhizome gets eaten most, but lotus gives more — the seeds as a snack, the young leaves and stalks as greens. To grow it at home, skip the wild pond and start it in a big sealed stock tank, where the segmented roots are easy to lift at harvest. Follow Longevity Biome, and LIKE this video for regular updates.

Related playlists