Sunday Healthy Snack for Family: Magic of Nutrient-rich Makhana

CELEBRITY MASTER CHEF DR KAVIRAJ KHIALANI 

Makhana also known as lotus seeds or fox nuts are one of the nutritionally high ingredients with versatile uses and benefits to assist us in our daily cooking with recipes in various categories and forms.

With the growing awareness of this ingredient over the years, it is important that we are updated with the reasons why to include them in our diets as well. While some say they are tasteless and some seem confused on how to make it interesting on the dinner table to get compliments we do have a choice of recipes below for all to try and enjoy the flavors of makhana!

Let us have a look at a few health benefits of Makhana

• Makhana is good for weight loss and management.
• Makhana should be consumed since it provides energy and is also good for bone health.
• Makhana is also considered good for heart and kidney health along with able to manage blood pressure issues too.
• Makhana also has benefits of being a good anti-oxidant, reduces fatigue and also reduced palpitations.
• Makhana is a low glycemic index ingredient hence making it a good choice to come by into our recipes.

Culinary uses of Makhana

• Makhana as a lightly roasted snack from plain salted, to kali mirch and the masala spice mixes are all a perfect munch option to sit back and enjoy when in between meals and to manage hunger pangs.
• A makhana mattar ki subzi with a base of onion-tomato masala with mild powdered spices, a little green peas and fresh coriander leaves is great to enjoy with hot phulkas and rotis.
• For a no onion-no garlic option of preparing makhanas go for a tomato base gravy with little cashew and cream and add capsicums and paneer along with it to bring out the flavor.
• Makhane aur anar ka raita, a welcome bowl of chilled raita concept with toasted makhanas and pomegranate seeds with a little roasted crushed jeera, kala namak and mint leaves is just too good!
• Korma gravy with a base of onion paste, curd, poppy seeds, cashew or charmagaz, coconut and mildly spiced and laced onto makhanas with a few choice of colorful crunchy veggies is a great option too for a variety to enjoy makhanas.
• Soya bean keema ka dum pulao with makhanas is simply a treat to the eyes and the palate! I love the pulao to be steaming hot and topped with crunchy fried makhanas tossed with spices in a little ghee added just before serving!
• Sweets and desserts also go well with makhanas my favorites however are the classic makhane ki kheer, makhane aur khajoor ka Pannacotta, Gulkhand makhana mousse, makhane ki rabdi and makhana masti pancakes.

Here are a few recipes with Makhana for all to try out and relish

KAJU MAKHANE KA MILAAP

Ingredients

Makhanas/fox nuts- 2 cups fried/lightly roasted.

Oil/ghee- 2 tbsp.

Cumin seeds-1/2 tsp

Ginger-garlic chili paste- 1 tsp

Boiled onion paste-1/2 cup

Turmeric powder-1/2 tsp

Coriander powder-1 tsp

Garam masala powder-1/4 tsp

Red chili powder-1/4 tsp

Curd-1/2 cup mixed with 2 tsp cashew paste

Coconut milk-1/2 cup

Fresh cream-2-3 tbsp.

Water-1/2 cup

Paneer cubes-1/2 cup

Capsicum cubes-1/2 cup

Salt to taste

Kasuri methi-1 tsp

Coriander leaves-2 tbsp.

Fried cashews and raisins-2 tbsp. for garnish

Method

• Prepare all the ingredients for the recipe as per the list.
• Heat oil and ghee and add in the cumin seeds, ginger garlic and chili paste and onion paste, cook for 2-3 mins, add little water as needed.
• Add in the curd and cashew mixture all spices, methi, salt to taste and bhunao well for 1 min, add in little water for the gravy, simmer for 3-4 mins.
• Add in the coconut milk and cream and blend it all in well, simmer for 2 mins finally add in the paneer cubes, capsicum cubes and fried makhana into the gravy and bring to a nice boil, check for seasonings.
• Serve hot garnished with fried onions/nuts/coriander leaves/cream etc along with hot phulkas, rotis, naans.

METHI SAAGWALA MAKHANA

Ingredients

Makhana- 2 cups fried/roasted

Oil/ghee-2 tsp

Ginger-1 tsp chop

Garlic-1 tsp chop

Green chili- 2-3 chopped

Fresh methi- 1 cup

Fresh coriander leaves- 2 cups

Tomatoes- 2-3 grated or fresh puree

Salt to taste

Hing- 1 pinch

Turmeric powder-1/2 tsp

Red chili powder-1/2 tsp

Coriander powder- 1 tsp

Cumin powder-1/4 tsp

Soya chunks-1/2 cup soaked in warm water for 15 mins.

Method

• Prepare all the ingredients for the recipe.
• Heat oil/ghee and add in the hing, ginger, garlic, chilies and saute.
• Add in the tomatoes, salt, methi and coriander and all powdered spices and mix well, add a little water.
• Now add in the drained soya chunks and bhunao with the masala for 1 min, cover and simmer for 8-10 mins.
• Finally add in the makhanas and mix well, simmer for 3-4 mins and serve hot with rotis, phulkas and a bowl of raita.

SUBZ MAKHANA KORMA

Ingredients

Makhanas/fox nuts-1 cup fried

Assorted veggies- carrots/beans/cauliflower/ peas/ potatoes [ all veggies to be pre-cooked or boiled/blanched]

Oil-2 tsp

Ghee-2 tsp

Shahi jeera-1 tsp

Bayleaf-2 no

Curd -1/4 cup mixed with 2 tsp fresh cream.

Kasuri methi-1 tsp

Salt to taste

Garam masala powder-1/4 tsp

Water-1/4 cup

Rose water-1 tsp.

Fried nuts and onions- for garnish.

For the Masala paste:

Boiled onion paste-1 cup

Garlic-1 tsp chop

Ginger-1 tsp chop

Desiccated coconut-2 tbsp.

Cashews-8-10

Water-1/2 cup

Green cardamom-2-3

Cinnamon-1-inch piece

Method

• Prepare all the ingredients for the recipe.
• Heat oil and ghee in a pan add in the shahi jeera and Bayleaf, add in the prepared masala paste and cook on a medium flame for 3-4 mins.
• Add in little water, curd and cream mixture, kasuri methi, salt to taste and the assorted veggies of your choice.
• Simmer and cook the veggies in the gravy add in the fried makhanas, garam masala powder and simmer for 2 mins, check for seasoning.
• Serve hot garnished with fried nuts, onions, a little rose water and saffron etc.

MAKHANA TAVA PULAO

Ingredients

Makhanas-1 cup fried/roasted

Cooked basmati rice- 1 cup

Oil-1 tsp

Butter-1 tsp

Jeera-1/2 tsp

Mustard seeds-1/2 tsp

Curry leaves—4-5

Slit green chilies- 2 no

Ginger- garlic paste- 1 tsp

Chopped onions- 1 small

Chopped tomatoes-2 small

Carrots/beans/peas/cauliflower/capsicums- as desired to be cut into small pieces, boiled or blanched except capsicums.

Pao bhaji masala-2 tsp

Red chili powder-1/2 tsp

Water-1/4 cup

Coriander leaves- 2 tbsp.

Mint leaves- 2 tsp.

Cheese-2 tbsp.

Salt to taste

Method

• Prepare all the ingredients for the tava pulao recipe.
• Heat oil and butter in a pan add in the ingredients for tempering and onions and saute until light brown, add in tomatoes and salt and powdered spices mix well add little water and cook for 2-3 mins.
• Add in the assorted veggies of your choice and bhunao with the masala and cook for 3-4 mins.
• Now add in the cooked rice and mix well add little cheese and coriander leaves and toss. Finally add in the makhanas and mix well serve hot with a bowl of raita/curd along with pickle and papad.

MAKHANE KA DILKHUSH MEETHA

Ingredients

Makhanas/fox nuts- 1 cup lightly roasted

Milk-3 cups

Green cardamom- 2 no

Sugar- to taste

Condensed milk- 2-3 tbsp.

Mava-2 tbsp. grated

Chopped assorted nuts- 2-3 tbsp.

Dates-2-3 chopped

Charoli-2 tsp lightly toasted or fried

Method

• Prepare all the ingredients for the sweet dish.
• Using a thick bottomed pan boil the milk add cardamom, sugar, condensed milk and mava and stir constantly and reduce the mixture for 30 mins.
• Add in few chopped dates, few nuts and Charoli and simmer for 4-5 mins, now add in the makhanas and mix well cook them in the milk mixture for 6-8 mins and serve chilled garnished with nuts-dates etc.
• As an option also try using seasonal fruits like cubes of mangoes etc when we serve the sweet chilled it adds more taste, flavor and nutritive value as well into the dessert.

Celebrity Master Chef Dr Kaviraj Khialani is a Mumbai-based hotel-restaurant and food consultant. He is specialised in over 33 international cuisines and has quality experience with hotels and airlines as a part of his long journey of over two decades in his chosen field. Chef Kaviraj is a renowned author, academician, food designer, writer and has also been awarded several national awards and global recognitions for his talent & outstanding achievements. Besides having been featured on several food shows on ColorsTV and Star Plus he is a mentor, coach and guide to aspiring to be future chefs and hoteliers of tomorrow.