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In India, we might worship with lotus flowers but the other parts of the plant are not thrown away either. In fact, every edible part of the lotus plant is worthy of being a part of modern diets—especially those centred around weight loss, like makhanas or lotus seeds. One such part of the lotus plant is the lotus stem. Call it kamal kakdi, nadru or lotus stem, but the fact that this incredible ingredient tastes super-delicious and is the perfect monsoon treat is undeniable.
For those who don’t know, lotus stem is a tuber-like rhizome with a crunchy texture and a slightly sweet taste. Slightly starchy and perfectly crispy when fried, lotus stem recipes are cooked up all over the country during monsoon and beyond. While lotus stem itself doesn't have direct weight loss properties, it can be beneficial for weight management due to a number of reasons.
Lotus stem is relatively low in calories, making it a good choice for those aiming to maintain or reduce their calorie intake for weight loss. Lotus stem is a good source of dietary fiber, which helps promote satiety and control appetite. It can contribute to a feeling of fullness, reducing overeating and aiding in weight management. Naturally low in fat content, lotus stem is a healthier alternative to some other high-fat foods. This can be beneficial when trying to reduce overall calorie and fat intake for weight loss.
Additionally, during monsoon, one needs extra hydration to battle humidity. Lotus stem has a high water content, which can not only help with hydration but also increase the volume of food without significantly increasing its calorie content. This can provide a sense of fullness while consuming fewer calories. Needless to say, lotus stem is a good source of essential nutrients like vitamin C, B vitamins, iron, and potassium—so eating it can help boost your overall immunity and wellness too.
Video Credit: YouTube/Your Food lab
Chilli Garlic Lotus Stem
This dish offers a satisfying, guilt-free alternative to calorie-laden snacks or appetizers. To make this one, thinly sliced lotus stem is stir-fried with minimal oil, then tossed in a flavorful sauce made with garlic, chilli paste, and a splash of low-sodium soy sauce. You could, of course, also try baking or air frying the lotus stems to eliminate the frying completely. The tender lotus stem paired with the spicy and garlicky sauce creates a delightful combination that is both tasty and waistline-friendly.
Lotus Stem Chips
How are chips of any kind healthy, you ask? Well, air fry them or bake them instead of deep frying them, and you’ll be good to go. Thinly slice the lotus stem and season it with a sprinkle of salt, pepper, and any desired herbs or spices. Place the slices in an air fryer and cook until they turn crispy and golden. These guilt-free chips are a healthier alternative to regular potato chips, as they contain fewer calories and less fat. Enjoy the satisfying crunch and delicious flavor of these homemade lotus stem chips without the excess calories.
Nadru Kebab
Made from grated lotus stem, mixed with spices, herbs, and binding agents, these kebabs are grilled or baked to perfection. With minimal oil usage, they provide a guilt-free alternative to traditional kebabs. To make this one, you need to mix grated lotus stem with mashed potatoes, chillies, onions, ginger-garlic paste and spices like cumin powder, black pepper powder and red chilli powder. Baking this one will definitely help get the texture and flavour right, without the excess fat and threat of weight gain.
Kamal Kakdi Sabji
The perfect Punjabi flavours merge with low-oil cooking to provide you with this great option. Sliced kamal kakdi is cooked with a mix of spices, such as turmeric, cumin, and coriander, along with tomatoes and onions. With minimal oil usage, this sabji offers a delightful crunch and a subtle sweetness. Packed with fiber, vitamins, and minerals, kamal kakdi sabji is a low-calorie option that can be enjoyed guilt-free as part of a balanced meal, promoting overall wellbeing.
Lotus Stem Salad
Thinly sliced lotus stem is combined with crisp vegetables like cucumber, carrots, and bell peppers to make this flavour-packed weight loss wonder. Tossed in a tangy dressing made from lemon juice, olive oil, and herbs, this salad offers a delightful crunch and a burst of flavors. Packed with fiber, vitamins, and minerals, this low-calorie salad is a perfect choice for those seeking a guilt-free and satisfying option to promote weight management and overall wellbeing.
Lotus Stem Millets Pulao
Low-calorie lotus stem millets pulao is a wholesome and nutritious dish that combines the goodness of lotus stem with the health benefits of millets. Sautéed lotus stem is cooked with millets like barnyard millet or foxtail millet, aromatic spices, and a medley of colorful vegetables. This flavorful and low-calorie pulao is a perfect choice for those seeking a nutritious and filling meal. Packed with fiber, protein, and essential nutrients, it supports weight management and promotes overall health.
Kamal Kakdi Chaat
This flavorful chaat is made with air fried lotus stem chips topped with chopped onions, tomatoes, and fresh herbs. Various chutneys and other snacky elements like peanuts can also be added to make this one crunchier. The combination of crunchy lotus stem and zesty flavors creates a satisfying and guilt-free snack that is rich in fiber and low in calories. Enjoy this delicious and nutritious chaat as a light and refreshing option to satisfy your cravings without compromising on your health goals.
