Description
Makhana (Fox Nuts/Lotus Seeds): An Overview
Makhana—also known as fox nuts, gorgon nuts, or lotus seeds—are the edible seeds of the Euryale ferox plant, a water lily primarily cultivated in still freshwater bodies. Long valued in South Asian and East Asian cuisines and traditional medicine, makhana has recently gained global attention as a nutrient-dense, gluten-free snack and functional ingredient.
India is the world’s largest producer and exporter of makhana, with the state of Bihar, India alone accounting for approximately 90% of the global supply.
Cultivation & Processing:
- Habitat: Grows in ponds and low-flow lakes
- Collection and drying of seeds.
- Roasting in cast-iron pans to soften the outer shell.
- Popping by applying pressure/quick heat; kernels expand into white, airy puffs.
Nutritional Profile (approximate, per 100 g popped, unsalted)
- Energy: ~350 kcal
- Carbohydrates: 75–80 g (complex carbs, low sugar)
- Protein: 9–12 g
- Fat: 0.5–2 g (naturally low-fat)
- Fiber: 6–14 g (varies with processing)
- Micronutrients: Magnesium, potassium, phosphorus, manganese; small amounts of calcium and iron.
- Notable compounds: Alkaloids, flavonoids, and polyphenols with antioxidant activity.
- Dietary features: Gluten-free, low glycemic index, generally low sodium (unless seasoned).
Health Benefits (evidence-informed)
- Satiety and weight management: High fiber and complex carbs promote fullness; low fat.
- Metabolic support: Low glycemic load may help maintain steadier blood sugar when part of a balanced diet.
- Heart health: Naturally low in sodium and fat; provides magnesium and potassium that support blood pressure regulation.
- Antioxidant support: Polyphenols may help reduce oxidative stress.
- Digestive comfort: Typically easy to digest; roasting improves digestibility.
Culinary Uses
- Snacks: Dry-roasted with ghee/oil, seasoned with salt, pepper, chaat masala, peri-peri, or herbs.
- Savory dishes: Added to curries (e.g., makhana matar), korma-style gravies, and stir-fries for texture.
- Sweets: Makhana kheer, caramelized/ jaggery-coated clusters, laddoos with nuts and seeds.
- Breakfast: Mixed into granola, trail mix, or used as a crispy topping for yogurt and salads.
How to Roast Perfect Makhana (Quick Guide)
- Heat a wide pan on medium-low.
- Dry-roast 2–3 cups for 7–10 minutes, stirring until crisp; they should crush easily between fingers.
- Optional: Toss with 1–2 tsp ghee or oil and chosen spices; cool fully before storing.
Storage and Shelf Life
- Keep in an airtight container, cool and dry.
- Unseasoned, well-dried makhana can last several months; flavored versions may have shorter shelf life due to added fats/spices.
- Protect from humidity to prevent staleness.
Simple Recipe: Spiced Roasted Makhana
- Ingredients: 4 cups makhana, 2 tsp ghee/oil, 1/2 tsp turmeric, 1/2 tsp red chili powder, 1/2 tsp chaat masala, salt to taste.
- Method: Dry-roast makhana until crisp. Push to the side, melt ghee, bloom spices for 10–15 seconds, toss to coat. Cool and store.
Packaging Size: As per user requirement
Packaging type: As per user requirement
