Makhana Recipe and Makhana Calories: Healthy and Delicious SnackMakhana or fox nuts or lotus seeds is one of the healthiest foods you can include in your diet. It is crunchy, tasty, and nutritious, providing a perfect replacement for fried and processed snacks. If you need a light evening snack or healthy snack to crunch on, an easy makhana recipe will be just wonderful. In this article, we’ll discuss a simple makhana recipe and also mention makhana calories so you know why it’s such a great food option.
Why Makhana is the Ideal Snack
If you are a snacker who wishes to keep it healthy, makhana is the way to go. It’s low in calories and fat but high in protein, fiber, and minerals such as magnesium, potassium, and calcium. Unlike chips or namkeen, which are filled with bad fats, makhana is light, nutritious, and keeps you satiated for longer. And it’s extremely easy to make and can be seasoned in countless ways.
Knowing Makhana Calories and Nutritional Value
Let’s first understand the calorie and nutrient value of makhana before we move on to a delicious makhana recipe. Raw makhana has about 347 calories per 100 grams. It is rich in plant protein and contains a decent amount of fiber, which aids digestion and satiates hunger.
Here’s what you have in 100 grams of makhana:
Calories: 347 kcal
Protein: 9.7 g
Carbohydrates: 76.9 g
Fiber: 14.5 g
Fat: 0.1 g
Calcium: 60 mg
Magnesium: 67 mg
Potassium: 500 mg
Iron: 1.4 mg
Due to its high fiber and protein content, makhana is an excellent weight loss snack as well as for overall health. Now, let’s move to an easy and yummy makhana recipe!
Easy and Tasty Makhana Recipe
One of the best things about makhana is that it can be enjoyed in different ways. Let’s start with a classic spicy roasted makhana recipe that’s quick and full of flavor.
Spicy Roasted Makhana Recipe
Ingredients:
2 cups makhana
1 tablespoon ghee or olive oil
1/2 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon turmeric powder
1/2 teaspoon red chili powder
1/2 teaspoon cumin powder
1/2 teaspoon chaat masala (optional)
Fresh curry leaves (optional)
Instructions:
Heat a pan on low-medium heat and include ghee or olive oil.Add makhana to the pan and dry roast them for 5-7 minutes, stirring constantly until they become crispy.
When they are crispy, add salt, black pepper, turmeric powder, red chili powder, and cumin powder.
Mix nicely so that all the makhana are well coated with the spices.
If you prefer more flavor, add fresh curry leaves and roast them for a minute.
Switch off the heat and add some chaat masala for a twist of tanginess.
Let them cool down and store in an air-tight container to enjoy later.
This makhana recipe is easy and healthy as compared to fried snacks. You can also try other flavors like cheese, honey-cinnamon, or peri-peri seasoning to change things around!
More Ways to Enjoy Makhana
If you’re a fan of makhana, here are a few other ways to relish it:
Makhana Kheer: A rich, creamy dessert consisting of milk, makhana, nuts, and natural sweeteners such as jaggery or honey.
Makhana Chivda: A crispy blend of roasted makhana, nuts, seeds, and dry fruits—a great tea-time snack.
Makhana Curry: A spicy and creamy curry consisting of makhana, tomatoes, and Indian spices, served with roti or rice.
Makhana Smoothie: Blend roasted makhana with bananas, milk, and honey to make a protein-rich smoothie.
Makhana Soup: Mix roasted makhana into soups for added crunch and nutrition.
Makhana Energy Bars: Mix roasted makhana with seeds, nuts, and honey to make home-made energy bars.
How Makhana Helps with Weight Loss
If you want to lose weight, incorporating a makhana recipe into your diet is an excellent idea. Because makhana is rich in fiber, it makes you feel full for a longer period of time and avoids overeating. The protein and complex carbohydrates in makhana also stabilize blood sugar levels, making it an excellent choice for diabetics.
Rather than grabbing chips or biscuits, snacking on roasted makhana will suppress cravings without loading up on calories. And you can prepare it in bulk and keep it stored for later!
Other Health Benefits of Makhana
In addition to being an excellent weight-reducing snack, makhana has several other health benefits:
Heart-Friendly: Low cholesterol and rich in antioxidants, makhana is heart-friendly.
Aids Digestion: High fiber content helps in improved digestion and gut health.
Regulates Blood Sugar: Having a low glycemic index, makhana is good for diabetics.
Boosts Skin Health: Full of antioxidants, makhana prevents aging and maintains healthy skin.
Strengthens Bones: Being rich in calcium, makhana aids in bone and joint health.
Final Thoughts
Makhana is one of the best foods you can include in your regular diet. It’s nutritious, light, and can be cooked in so many mouth-watering ways. Whether you like eating roasted makhana simply or experimenting with something complicated like makhana kheer, this superfood is an excellent dietary inclusion.
Now that you are aware of makhana calories and its health benefits, it’s time to try out this simple makhana recipe. Let us know how you prefer to have makhana! Comment below with your favorite makhana recipe!
