Stir-Fried Lotus Root

Name: Stir-Fried Lotus Root
Cook time: 12 min
Total time: 12 min
Yield: 2 servings

⏱

MINS

🍽

SERVINGS

👩‍🍳

Easy

LEVEL

#under_15

#vegetarian

#low_sugar

#folate

A crisp, refreshing quick veggie — crunchy lotus root quick-fried; lightly sweet with iron and vitamin C, a low-fat pregnancy side.

MumEat recipe

✨

Nutritional Highlights

🍊

52%

DAILY RDI

Vitamin C

44.4mg

🩸

DAILY RDI

Iron

1.5mg

🦴

DAILY RDI

Calcium

41mg

+ 3 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

Stir-fried lotus root is a crisp, low-fat home veggie in pregnancy.

🔬 Modern Science

Lotus root provides vitamin C, iron and fiber; quick-frying keeps it crisp, and a touch of vinegar protects color and slightly aids iron uptake.

⚠️Moderate evidence

🍳

Instructions

3 steps

Peel and thin-slice crisp lotus root, soak to prevent browning.

Sauté garlic, stir-fry lotus root over high heat.

Add a little white vinegar to keep it white and crisp, season.

💡加醋更脆白、也微助铁吸收。

🌿

Full Nutrition Breakdown

⚡Zinc

3%(0.4mg)

💪Protein

3%(2.1g)

🩸Iron

5%(1.5mg)

Vitamin C

52%(44.4mg)

Folate

2%(13.2µg)

Calcium

4%(41mg)

* % based on pregnancy daily reference intake (RDI)

📚

References

[1] 中国营养学会.《中国孕期妇女膳食指南2022》.

保证蔬菜摄入，维C有助铁吸收。

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