Delicious and Nutritious Black Sesame Braised Lotus Root Recipe

Are you looking for a light yet nutritious vegetarian dish with an enticing flavor? Discover the recipe for black sesame braised lotus root – a unique dish that combines the sweet crunch of lotus root with the nutty aroma of black sesame. Not only is it easy to prepare, but it also offers numerous health benefits, making it suitable for every family meal.

Why Choose Black Sesame Braised Lotus Root?

Black sesame braised lotus root is not just delicious but also packed with superior nutritional value:

• Rich in nutrients: Lotus root provides B vitamins, fiber, potassium, and essential minerals that boost the immune system and support digestion. Black sesame adds vitamin E, calcium, iron, and antioxidants.
• Unique flavor: The combination of the natural sweet crunch of lotus root and the nutty aroma of black sesame creates a memorable, flavorful dish.
• Suitable for everyone: The simple recipe is easy to follow, perfect for both beginners and those who enjoy vegetarian cuisine.

Black sesame braised lotus root dish

Detailed Guide to Making Black Sesame Braised Lotus Root

Ingredients Needed

• 500g fresh lotus root
• 3 tablespoons roasted black sesame
• 2 tablespoons soy sauce
• 1 tablespoon sugar
• 1/2 teaspoon salt
• 1/2 teaspoon pepper
• 1 tablespoon cooking oil
• Green onions, chili (optional)

Steps to Follow

1. Preparing the Lotus Root

• Wash the lotus root, peel it, and slice it into 0.5cm thick pieces.
• Soak the lotus root in lightly salted water for 15 minutes to prevent discoloration. Drain and set aside.

2. Briefly Boiling the Lotus Root

• Bring a pot of water to a boil, add the lotus root, and blanch for 3-5 minutes.
• Remove the lotus root and let it drain. This step helps remove sap and soften the lotus root for braising.

3. Marinating

• Place the lotus root in a bowl, add soy sauce, sugar, salt, and pepper, and mix well.
• Let the lotus root marinate for 15-20 minutes.

4. Braising the Lotus Root

• Heat a pot over the stove, add cooking oil, and sauté green onions (if using).
• Add the marinated lotus root to the pot and stir until it firms up.
• Add about 1 cup of water or fresh coconut water to the pot, bring to a boil, then reduce the heat. Simmer gently until the lotus root is tender and the sauce thickens.

5. Finishing the Dish

• Once the lotus root is tender, add the roasted black sesame, stir well, and braise for another 2-3 minutes.
• Turn off the heat, plate the dish, and garnish with green onions and chili if desired.

Finished black sesame braised lotus root dish

Expert Tip:
“To make the dish more visually appealing, you can add a bit of caramel or use fresh coconut water instead of plain water. This enhances the natural sweetness and color of the dish.” – Culinary Expert Nguyen Thu Ha.

Health Benefits of Black Sesame Braised Lotus Root

Not only is it delicious, but black sesame braised lotus root also offers many health benefits:

• Improves digestion: The fiber from lotus root helps improve bowel movement and prevent constipation.
• Protects heart health: Plant compounds in lotus root help lower bad cholesterol and protect cardiovascular health.
• Enhances skin beauty: Vitamin E from black sesame helps fight aging and nourish radiant skin.
• Boosts blood health: Iron and minerals in the dish support red blood cell production and prevent anemia.

According to Dr. Le Thi Hoa:
“Black sesame braised lotus root is excellent for pregnant women as it helps reduce morning sickness and provides essential nutrients. Additionally, black sesame supports post-pregnancy skin and hair health.”

What to Pair with Black Sesame Braised Lotus Root?

Black sesame braised lotus root can be paired flexibly with various dishes:

• Steaming hot white rice
• Noodles or bread
• Boiled vegetables like spinach or water spinach
• Tomato-braised tofu or pepper-braised mushrooms

Black sesame braised lotus root with side dishes

Conclusion

Black sesame braised lotus root is a delicious and nutritious vegetarian dish suitable for every family meal. With the detailed recipe shared by “Sổ Tay Món Ăn,” you can easily prepare this dish at home. Experiment and adjust the recipe to suit your taste for the perfect version!

Wishing you success and a delightful meal with your family!

References:

1. Culinary Expert Nguyen Thu Ha – Owner of a renowned vegetarian restaurant.
2. Nutritionist Dr. Le Thi Hoa – Women’s Health Center.