Roasting Makhana: Pan-Fried Perfection

Roasted makhana, also known as fox nuts, lotus seeds, or gorgon nuts, is a popular snack in India. It is made from the edible seeds of the prickly water lily plant, which grows in ponds or wetlands. The seeds are harvested, dried, and then roasted at high heat to make them puff up. They are a healthy snack option, being low in saturated fats and cholesterol, while also being high in antioxidants and protein.

Makhana can be roasted in a pan on the stovetop or in an air fryer. To roast makhana in a pan, heat oil or ghee in a pan and add the makhana. Roast them on low heat for about 10 minutes, stirring frequently, until they are crispy. Then add your desired spices and salt, give it a good toss, and turn off the heat. Let the makhana cool before serving or storing in an airtight container.

How to roast makhana in a pan: step-by-step guide

Roasted makhana is a quick and healthy snack that can be made in no time. Makhana, also known as fox nuts, lotus seeds, or gorgon nuts, are the puffed edible seeds of the Euryale ferox plant or prickly water lily. Here is a step-by-step guide on how to roast makhana in a pan:

Ingredients:

• 2 cups of makhana (fox nuts)
• 1/2 teaspoon of salt (or sendha namak/rock salt if making for vrat/fasting)
• 1/4-1/2 teaspoon of black pepper powder
• 1/4-1/2 teaspoon of cayenne pepper powder/red chilli powder
• 1/8 teaspoon of turmeric powder
• 1/2 teaspoon of chaat masala powder (optional)
• 2-3 teaspoons of oil or ghee

Method:

• Heat oil or ghee in a heavy-bottomed pan over medium-low heat. Note that roasting on medium heat is important to ensure the makhana is crunchy from the inside.
• Add the makhana, salt, and pepper powder to the pan and mix well to coat each nut with oil or ghee.
• Roast for 3-4 minutes until the makhana is lightly browned, stirring frequently.
• Remove the makhana from the pan and let them cool down to room temperature. They will become crunchy as they cool.
• If the makhana is sticking to your teeth, roast them again for a few more minutes.
• Serve immediately or store in an airtight container for up to two weeks.

Tips:

• You can season the makhana with various spice combinations, such as spicy Indian masala, peri-peri masala, pudina (mint) masala, or jaggery sesame.
• If you are making a large batch, roast the makhana in batches to ensure even cooking.
• Avoid using melted butter as the moisture will make the makhana soggy after a day or two. Instead, use pure fat like ghee or oil.

The health benefits of makhana

Makhana, also known as fox nuts or lotus seeds, is a popular snack in many Indian households. They are obtained from the seeds of the prickly water lily plant, which grows in stagnant perennial water bodies. The seeds are dried and roasted at high flames, causing the outer black shell to break and the white puffs to pop out. These seeds are nutrient-rich and offer a range of health benefits. Here are some of the health benefits of consuming makhana:

Rich in Nutrients

Makhana is an excellent source of several important nutrients, including carbs, protein, calcium, magnesium, iron, phosphorus, potassium, and fibre. This makes makhana a great addition to a healthy and well-rounded diet. Calcium supports bone health, helps reduce blood pressure, and decreases cholesterol levels. Magnesium, on the other hand, is necessary for metabolic reactions in the body and is involved in protein synthesis, muscle contractions, and nerve function.

High in Antioxidants

Makhana is rich in various antioxidants, including gallic acid, chlorogenic acid, and epicatechin. Antioxidants help neutralise harmful free radicals and prevent oxidative stress. Research shows that antioxidants play a key role in reducing the risk of chronic conditions like heart disease, cancer, and type 2 diabetes. They can also reduce inflammation, which is beneficial for inflammatory conditions like rheumatoid arthritis, gout, psoriasis, and inflammatory bowel disease.

May Help Stabilise Blood Sugar Levels

Some studies suggest that makhana may help improve blood sugar management. Animal studies have shown that makhana extract can improve blood sugar regulation and increase antioxidant enzymes in diabetic rats. However, more research is needed to determine its effects on blood sugar levels in humans.

May Support Weight Loss

Makhana is high in protein and fibre, which are essential for weight loss. Protein helps reduce food cravings and regulates appetite, while fibre keeps you feeling full for longer. Studies have shown that consuming a higher amount of fibre is linked to reductions in belly fat and increased weight loss.

May Have Anti-Ageing Properties

Makhana contains several amino acids, such as glutamine, cystine, arginine, and methionine, which are known for their anti-aging properties. Glutamine, for example, is involved in the production of proline, an amino acid found in collagen, which supports skin hydration and elasticity. The antioxidants in makhana also help promote skin health and slow down the signs of ageing.

May Promote Heart Health

While research in humans is limited, some animal studies suggest that makhana may benefit heart health. In one study, makhana extract was found to reduce high cholesterol and triglyceride levels in rats, which are common risk factors for heart disease. Another study showed that makhana extract protected the heart against injury and helped neutralise harmful free radicals.

Storing roasted makhana

Roasted makhana is best stored in an airtight container. It should be kept away from moisture and sunlight, and stored in a cool, dry place. If exposed to even a small amount of moisture, the makhana will spoil.

To ensure the makhana stays fresh and edible for longer, you can wrap it in kitchen paper before placing it in a poly zip bag and then into the airtight container. If you have a large quantity of makhana, place the container in direct sunlight occasionally to eliminate any moisture and keep it fresh.

Makhana will stay fresh for about a month if stored properly.

Seasoning variations

Makhana, also known as fox nuts or lotus seeds, are a popular and healthy snack in many Indian households. They are often seasoned with spices and roasted in a pan to create a delicious and crunchy snack. Here are some seasoning variations you can try:

Spicy Indian Masala

Add some Indian spice powders such as red chilli powder, turmeric powder, chaat masala powder, and salt. You can also add a twist of lime juice for a tangy flavour.

Peri Peri Masala

Add some peri peri masala while roasting and mix it properly.

Pudina (Mint) Masala

Add dry mint powder, salt, pepper, and lime juice.

Chocolate

Melt some chocolate and coat the roasted makhanas with it.

Jaggery Sesame

Heat some ghee in a pan. Add crushed jaggery (or jaggery powder) and melt it completely. Then, add roasted white sesame seeds and makhana, mixing until the makhana is coated with jaggery.

Italian

Season with black pepper, red pepper flakes, Italian seasoning, and salt.

Mexican

Use homemade taco seasoning.

Salt and Vinegar

Use salt and vinegar powder.

Sour Cream and Onion

Use store-bought sour cream and onion seasoning powder.

Basic

Keep it simple with some sea salt and ground black pepper.

Tomato Powder, Sour Cream Powder, Onion Powder, or Wasabi Powder

Add any of these powders while roasting the fox nuts.

Garam Masala Powder

You can replace garam masala powder with either chana masala powder or pav bhaji masala powder.

Cinnamon and Truvia

For a dessert option, a diabetic-friendly version can be made with cinnamon and Truvia.

How to check if makhana is roasted properly

Roasted makhana is a delicious and healthy snack, but how do you know when it's done? Here are some tips to ensure your makhana is perfectly roasted:

First, it's important to roast makhana at low heat as they can burn easily. The ideal roasting time is around 5-10 minutes, but it can go up to 12 minutes. Keep an eye on them throughout the process and give the pan a good stir now and then to ensure even roasting.

To check if your makhana is roasted properly, take one or two out of the pan and let them cool for a moment. A well-roasted makhana should be crispy. You should be able to break it easily. If it's still soft or chewy, it needs a little longer in the pan.

Once your makhana is roasted to perfection, switch off the heat and add your spices and seasonings. Toss everything together, making sure the makhana is well coated, and you're done!

Frequently asked questions