Cattail Shoot Stir-Fry

Cattail Shoot Stir-Fry is a simple, savory dish featuring the tender, peeled inner shoots of cattails, a wild aquatic plant. The shoots are typically stir-fried with garlic, ginger, and sometimes a splash of soy sauce or rice wine. It is a foraged delicacy found in parts of East Asia, particularly in China and Korea, where the young spring shoots are harvested from wetlands.

🍽️ Nutrition at a glance

This dish is low in calories and carbohydrates, providing a modest amount of plant-based protein and dietary fiber. It is a good source of minerals like potassium and manganese, with a very low fat content unless oil is added during cooking.

Nutrition breakdown

Calories	45 kcal
Protein	2.5 g
Carbs	8 g
Fat	0.5 g
Fiber	3 g
Sugar	2 g
Sodium	200 mg
Potassium	320 mg
Manganese	0.4 mg
Vitamin C	8 mg
Vitamin K	25 µg
Magnesium	20 mg
Iron	0.8 mg
Phosphorus	45 mg
Folate	30 µg

Per 1 cup (150 g) · estimated, varies by recipe

💡 What's interesting

Cattail shoots are a prime example of a wild edible plant, often called 'the supermarket of the swamp' due to their versatility. Nutritionally, they are interesting for their high water content and the presence of unique phytonutrients found in wetland plants.