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Lotus seeds, known in Chinese as Bai Lian Zi, have been part of cooking and tradition for hundreds of years. These pale little seeds come from the lotus flower, harvested just before they fully mature. Once the bitter green germ inside has been removed, what’s left is a smooth, nutty-tasting seed that slips easily into both sweet and savoury dishes. This 100g pack is just enough to experiment with, whether you want to brew a calming tea, cook a comforting soup, or try your hand at a classic Chinese dessert.
In China and Japan, lotus seeds have long been seen as more than food. They’re often linked with ideas of calm and balance, and because of their gentle flavour, they became a natural part of everyday cooking. Families would stir them into broths, congee, or desserts, while herbalists included them in blends thought to settle the body. Nowadays, they’re catching on in the UK too, plant-based cooks and anyone curious about traditional Asian ingredients are adding them to the list of Authentic DaoDi culinary herbs for cooking.
If you’re cooking with them for the first time, start simple. Soak the seeds and simmer them into soup, where they bring a soft sweetness. For something a little different, grind them into a paste, a filling used in mooncakes and steamed buns. Lotus seeds also turn up in puddings, custards, or congee, giving a subtle, nutty base. On the lighter side, they can be tossed into teas with Dried Jujube Dates (Hong Zao) or Dried Chrysanthemum Flowers (Ju Hua) or even roasted for a snack.
We recommend around 10g per portion.
Soak the seeds in cold water for two to three hours, or overnight if you have time, then simmer for thirty to forty minutes until tender. Add them to congee and soups towards the end of cooking so they hold their shape. For tea, simmer gently and strain before drinking.
Store in an airtight container in a cool, dry place, away from direct sunlight.
In traditional Chinese practice, Bai Lian Zi was often thought of as calming and gently supportive for digestion. They were also tied to ideas of balance and harmony, reasons why they’re still used in teas and evening infusions. Modern cooks, meanwhile, appreciate that they’re naturally low in fat and contain some fibre and plant-based protein, making them a handy addition to vegan and vegetarian diets. They are classically cooked with Dried Lily Bulb (Bai He).
Because they’re naturally light, with a touch of fibre and plant protein, lotus seeds are often chosen by people who want a snack or recipe ingredient that feels satisfying without being heavy. In modern kitchens, they’ve become part of mindful eating practices, where small, nourishing additions help support balanced meals and a sense of fullness.
At Vita, we don’t use sulphur to treat our herbs. Instead, we work with trusted DaoDi growers, regions where the lotus plant naturally thrives. We’ve built relationships with farmers since 2010, so every batch of seeds is harvested at the right time and dried carefully to preserve its character. The result is a product that’s authentic, clean, and true to its roots.
If you’re curious but don’t need a bulk supply, 100g is the sensible choice. It gives you enough to try a few recipes and see how lotus seeds fit into your cooking, without taking up space in the cupboard. If you cook with them regularly, the same seeds come in a 500g pack. We also stock the other parts of the plant, including Dried Lotus Leaf (He Ye), Dried Lotus Seed Pod (Lian Fang), and Dried Lotus Plumule (Lian Zi Xin).
What are dried lotus seeds (Bai Lian Zi)?They are the dried seeds of the lotus flower, pale and nutty, used for centuries in Chinese cooking.
What do they taste like?Mild and slightly nutty, with a gentle sweetness that works in both sweet and savoury dishes.
How do I cook with Bai Lian Zi?Soak and simmer them for soups, blend them into tea, or grind them into paste for puddings and mooncakes.
What benefits are they traditionally linked with?They’ve often been connected with calm, balance, and digestive comfort in Chinese traditions.
Is the 100g pack right for me?Yes, it’s ideal if you’re trying lotus seeds for the first time or just want a small supply.
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