Why You Should Cook With Bamboo Shoots: the Ultra-Nutritious Stir-Fry Essential

Bamboo shoots have been consumed across China, Japan, India, and Southeast Asia for centuries. They’re mild, slightly sweet, crunchy, and incredibly versatile—they pair well with vegetables and spices in everything from stir-fries to curries to soups. But there is more to bamboo shoots than taste and versatility. Around the world, bamboo shoots are becoming more popular than ever for their nutritional value. 

In fact, the global bamboo shoot market is worth $375 million, and by 2033, research suggests it could exceed $745 million. “[Bamboo shoots] are popular ingredients in Asian dishes due to their flavor and unique texture, which make them suitable for pairing with other vegetables and spices,” reports Polaris Market Research. “The growing studies on bamboo shoots and their nutritional potential for use in the pharmaceutical and food industries are widening the market.”

You’ve probably already had bamboo shoots before. “You can find them in almost every dish—within dumplings, chow mein, fried rice, mixed vegetables, spring rolls, and some even add them to chop suey (a Chinese dish that doesn’t actually exist in China),” explains recipe developer Kee of food blog K33 Kitchen. “So if you have ever ordered a Chinese takeaway or eaten in a Chinese restaurant, you are likely not a bamboo shoot virgin anymore.”

But if you’ve never cooked with them before and want to learn how, you can find plenty of delicious recipe inspiration below.

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Are bamboo shoots good for you?

Bamboo shoots are packed with important nutrients, including protein, carbohydrates, vitamin B6, vitamin E, and vitamin K. One cup of bamboo shoots also contains around 19 percent of the daily recommended value of copper, a trace mineral that is essential for everything from the formation of red blood cells to bone and cardiovascular health.

There are also two grams of fiber in one cup of bamboo shoots, which is essential for gut and digestive health. “Fiber is important for keeping us regular as most of us know, but it’s also the foundation for a healthy gut,” says Nichole Dandrea-Russert, MS, RDN, and author of The Fiber Effect. “A healthy gut leads to less acute and chronic inflammation, both in the gut and throughout the body.”

Research suggests that the fiber in bamboo shoots may also contribute to lower levels of LDL (bad) cholesterol, which is a risk factor for heart disease. This is because fiber binds to bile acids, which contain cholesterol, in the intestines, preventing reabsorption. Another reason why bamboo shoots might have a positive impact on cholesterol is because they contain phytosterols. 

Phytosterols are plant compounds that compete with dietary cholesterol for absorption in the intestines, which helps to reduce the amount of cholesterol that is absorbed. Phytosterols also have antioxidant properties—they help to reduce oxidative stress in the body, which over time, can increase the risk of chronic diseases. 

How do you cook with bamboo shoots?

Bamboo shoots are nutritious, versatile, and tasty, but there are some things to consider before you start cooking with them, especially if you’re preparing them fresh. This is because fresh bamboo shoots contain natural toxins (cyanogenic glycosides), which need to be removed through cooking. 

According to Lewis Bamboo, a family-owned bamboo nursery in Alabama and one of the largest bamboo nurseries in the US, the recommended boiling time to soften the shoots enough to remove these toxins is two hours and 20 minutes.

However, if you’re concerned about the toxin-removal process, you can also buy canned bamboo shoots. These are ready to eat and just need a quick rinse before you start cooking. 

5 vegan bamboo shoot recipes

Want to learn more about cooking with bamboo shoots? Find some of our favorite recipes below. 

Maggie Zhu

1 Vegan Bamboo Shoot and Mushroom-Stuffed Yuba Rolls

These tasty bamboo and mushroom yuba rolls from the Chinese Homestyle cookbook are deliciously soft on the inside and slightly chewy on the outside, creating the perfect harmony of textures—especially when combined with crispy vegetables.
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K33 Kitchen

2 Braised Spring Bamboo Shoots

This simple recipe from K33 Kitchen is made with tinned bamboo shoots, which are seasoned with salt, sugar, chilli flakes, light and dark soy sauce. “You can sprinkle it with spring onion and eat it as is, or transfer them to a container and refrigerate overnight (shake regularly) to develop a stronger taste and serve as a cold starter,” says Kee.
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Gastroplant

3 Chinese Mushroom Stir-Fry

If you’re in the mood for something quick, easy, and delicious for a midweek meal, this recipe for stir-fried mushrooms, baby bok choy, and bamboo shoots from Gastroplant ticks all of the boxes. “It’s quick to whip up at a moment’s notice and allows for easy ingredient substitutions,” says recipe developer Thomas Wehner. “Master this recipe and eliminate an excuse not to eat home-cooked veggies.”
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My Kitchen Adventure

4 Indonesian Bamboo Shoot and Cauliflower Curry

This creamy Indonesian curry is bursting with flavor and loaded with goodness, thanks to bamboo shoots, cauliflower, shallots, garlic, and spices. It’s even kid-friendly, says recipe developer Casey of My Kitchen Adventure. “The first time I cooked this curry, my kids finish them all, and asking to cook this similar dishes next time,” they wrote.
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Cookin’ Cancuck

5 Vegan Thai Red Curry 

Bamboo shoots also taste delicious in Thai curry, too. This recipe from Cookin’ Cancuck is quick, easy, and deliciously aromatic and creamy. It’s also customizable, too. “While I chose to include cauliflower, carrots, zucchini, red bell pepper and bamboo shoots, this recipe is certainly versatile enough to accept other combinations of vegetables, such as mushrooms, eggplant, kale, and spinach,” writes recipe developer Dara Michalski.
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Charlotte is a VegNews editor and writer based in sunny Southsea on England’s southern coast.