Stir-fried taro shoots with garlic and chili
Stir-fried taro shoots with garlic and chili is a savory and aromatic dish made from the tender stems of the taro plant, a staple vegetable in many parts of Asia. The shoots are typically sliced and quickly stir-fried with minced garlic, fresh chili peppers, and sometimes fermented black beans or soy sauce for depth. This dish is particularly popular in Southern Chinese cuisines, such as Cantonese and Hakka cooking, as well as in Southeast Asian countries like Vietnam and Thailand.
🍽️ Nutrition at a glance
This dish is primarily a source of complex carbohydrates and dietary fiber from the taro shoots, with a modest amount of plant-based protein. It is generally low in fat unless prepared with generous amounts of oil, and provides key minerals like potassium and manganese. A typical serving contains roughly 150-200 calories.
Nutrition breakdown
| Calories | 170 kcal |
| Protein | 3.5 g |
| Carbs | 32 g |
| Fat | 4.5 g |
| Fiber | 5 g |
| Sugar | 2.5 g |
| Sodium | 480 mg |
| Potassium | 420 mg |
| Manganese | 0.8 mg |
| Vitamin B6 | 0.3 mg |
| Vitamin C | 12 mg |
| Magnesium | 35 mg |
| Phosphorus | 60 mg |
| Iron | 1.5 mg |
| Copper | 0.2 mg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
Taro shoots are a unique vegetable part often overlooked in Western cuisine, prized for their crisp texture and ability to absorb flavors. Nutritionally, they are a good source of resistant starch, which can support gut health, and they contain compounds that may help reduce inflammation.
