Seeds, lotus seeds, raw

Raw lotus seeds have a mild, faintly sweet, starchy flavor and a firm texture similar to a chestnut or dried corn kernel, and they need to be cooked before eating rather than snacked on straight from the pod. They show up throughout East and Southeast Asian cooking added whole to soups and rice congee for a soft, chewy bite, simmered in sweet dessert soups with rock sugar, or ground into a paste for mooncake and pastry fillings once cooked; the small dark, bitter embryo at the center is usually removed before cooking, since it can make the whole dish taste unpleasantly bitter if left in.

Dried raw seeds should look plump and uniformly pale, without dark spots or shriveling, and they store well in an airtight container in a cool, dry place for extended periods before rehydrating or cooking. At just 89 calories per 100g and only 1mg of sodium, raw lotus seeds are a very low-sodium way to add texture and a touch of magnesium, about 13% of the Daily Value, to soups, congee, and sweet dishes without contributing much salt or fat to the finished recipe, and their neutral flavor absorbs the broth or sweetener they are cooked in rather than competing with it.