- Prep Time10-11 hours
- Cook Time30 min
Fox nut snack or makhana chaat recipe can be made with only a few ingredients. To make this recipe we don’t need to chop so many veggies. It can be made within 20 min.
This fox nut snack is an ideal way to have a tasty dinner when you are on a weight loss diet. A single serving of fox nut snacks provides only 262 kCal and good amounts of proteins and fiber. This makhana chaat recipe can be added as dinner to your weight loss diet plans. This recipe can be for individuals with problems of Overweight or Obesity, PCOD/thyroid, Elevated blood glucose levels, and raised lipid profile. This is a gluten-free recipe and may be added by people in their diet having gluten sensitivity.
Highlights of makhana chaat recipe
- High in proteins – Since I am adding Fox nuts as well as dry peas, which are high in proteins, into this chaat these fox nuts snacks are going to be high in proteins.
- High in fiber – Makhanas are rich in fibers and I have added further vegetables into making these fox nuts snacks thus increasing the fiber of the recipe
- Suitable for people with PCOD/ Thyroid as this makhana
- Suitable for people with high cholesterol because of the high fiber content
Best time to take – Dinner or evening snacks
Generally, you can have fox nuts snacks any time however owing to the low-fat content you may choose to add it to your dinner. Single serving may be sufficient to make you feel full if required you can also have an additional bowl of salad.
Nutrition in Makhana Chaat
Makhana chaat nutrition facts compared with male and female DRI (Dietary Reference Intake)
Serving size: 1 bowl makhana chaat
Calories in makhana chaat
a. Calories in makhana chaat are 262.98 kCal; as much as 13.15 % of male DRI of 2000 kCal. Therefore, it can attain 17.53 % of female DRI of 1500 kCal.
b. Protein forms 21.32 % of the calories
c. Carbs form 63.40 % of the calories in makhana chaat.
d. Fats form 13.07 % of the calories.
Macros in makhana chaat
a. Protein in makhana chaat – 14.02 gm, particularly 18.69 % of male DRI of 75 gm. Further, it can complete 24.92 % of female DRI of 56.25 gm. In general, protein DRI is 15% of calories.
b. Carbs in makhana chaat – 41.68 gm, therefore, is 15.16 % of male DRI of 275 gm. Therefore, it can achieve 20.21 % of female DRI of 206.25 gm. To clarify, carbohydrates DRI is 55% of calories.
c. Fats in makhana chaat – 3.82 gm, notably 5.73 % of male DRI of 66.67 gm. As a result, a woman gets 7.64 % of female DRI of 50.00 gm. Markedly, fats DRI is 30% of calories.
d. The Fibre in makhana chaat – 13.04 gm, thus is, 34.32 % of male DRI of 38 gm. Consequently, females get 52.16 % of female DRI of 25 gm.
e. Soluble Fibre – 2 gm, particularly 20.00 % of male DRI of 10 gm. Consequently, females will get as much as 20.28 % of female DRI of 9.86 gm.
f. Total Free Sugar – 4.03 gm, which is not only 6.72 % of male DRI of 60 gm but also 8.06 % of female DRI of 50 gm.
Vitamins in makhana chaat
a. Vitamin A – 34.85 mcg, as much as 3.87 % of male DRI of 900 mcg. Furthermore, women can get as much as 4.98 % of female DRI of 700 mcg.
b. Thiamine (Vitamin B1) – 0.37 mg, particularly 30.83 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 33.64 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.12 mg, therefore, is 9.23 % of male DRI of 1.3 mg. Besides, women also get 10.91 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 1.89 mg, notably 11.81 % of male DRI of 16 mg and 13.50 % of female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.22 mg, thus is, 16.92 % of DRI of 1.3 mg for males and females.
f. Biotin (Vitamin B7) – 1.65 mcg, therefore, is 5.50 % of DRI of 30 mcg for males and females.
g. Total Folate (Vitamin B9) – 81.41 mcg, as much as 20.35 % of DRI of 400 mcg for males and females.
h. Cobalamin (Vitamin B12) – 0 mcg, particularly 0.00 % of DRI of 2.4 mcg for males and females
i. L-ascorbic acid (Vitamin C) – 9 mg, therefore, is 10.00 % of male DRI of 90 mg. Further, it is 12.00 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 12.38 mcg, notably 247.60 % of DRI of 5 mcg for males and females.
k. Alpha-tocopherol (Vitamin E) – 0.27 mg, thus is, 1.80 % of DRI of 15 mg for males and females.
l. Vitamin K – 14.7 mcg, as much as 12.25 % of male DRI of 120 mcg and 16.33 % of female DRI of 90 mcg.
Minerals in makhana chaat
a. Calcium – 57.71 mg, particularly 5.77 % of DRI of 1000 mg for males and females.
b. Phosphorus – 226.2 mg, therefore, is 32.31 % of DRI of 700 mg for males and females.
c. Iron – 3.43 mg, notably 42.88 % of male DRI of 8 mg and 19.06 % of female DRI of 18 mg.
d. Magnesium – 83.96 mg, thus is, 20.99 % of male DRI of 400 mg and 27.08 % of female DRI of 310 mg.
e. Copper – 470 mcg, as much as 52.22 % of DRI of 900 mcg for males and females.
f. Manganese – 0.78 mg, particularly 33.91 % of male DRI of 2.3 mg and 43.33 % of female DRI of 1.8 mg.
g. Molybdenum – 0.08 mcg, therefore, is 0.18 % of DRI of 45 mcg for males and females.
h. Zinc – 2.03 mg, notably 18.45 % of male DRI of 11 mg. At the same time, women get 25.38 % of female DRI of 8 mg.
i. Chromium – 10 mcg, thus is, 28.57 % of male DRI of 35 mcg. Besides, women too get 40.00 % of female DRI of 25 mcg.
j. Selenium – 30.18 mcg, as much as 54.87 % of DRI of 55 mcg for males and females.
k. Cholesterol – 0 mg,
l. Potassium – 663.35 mg, as much as 14.11 % of DRI of 4700 mg for males and females.
m. Sodium – 19.21 mg, particularly 1.28 % of DRI of 1500 mg for males and females.
n. Omega 3 – 93.55 mg, therefore, is 15.59 % of DRI of 600 mg for males and females.
o. Omega 6 – 1182.05 mg, not only 197.01 % of DRI of 600 mg for males and females.
Values of DRI are for a healthy adult. Nutritional and energy requirements may vary as per gender, age and physical activities. Nutritional values of makhana chaat are approximate and may have variance.
Frequently Asked Questions
Makhana is the puffed form of edible seeds of lotus and is mostly found in north-eastern India, parts of other southern and eastern Asia in places with hot and dry summers and cold winters. The edible seeds are also called fox nuts and eaten when dried. The lotus harvests edible seeds that are starchy white. Seeds are collected between September to November. Some people may it raw seeds while others prefer the puffed form called Fox nuts or makhana. These are often consumed with traditional herbs and spices and are added in different recipes including laddus, chaats, cutlets, raita, kheer. Fox nuts are also being made part of breakfast cereals as an alternative to high calories market cereals. You can also eat fox nuts as a simple snack without adding any spices as a tea-time snack.
Makhanas are being traditionally being eaten in India and there is no reason why it is unhealthy. However, care should be taken in excess consumption. As far as macronutrients are concerned proteins are fiber is good but the carbs are also equally high. There are ambiguous values of sodium content on the internet are on higher sides. Hence its efficacy with high BP patients cannot be argued here. It is recommended to have moderate consumption of Makhana such as 10 gm per serving (or 1 cup) into the diet.
Yes, I have prepared granola cereals wherein I have added Makhana too. This is a great breakfast cereal and has much lower calories than the market cereals. You can simply have one serving of this cereal with 150 to 200 ml milk to make a great low-calorie start to the day. If you need, add 1 spoon of dates pulp for sweetness.
I distributed foxnack sanck cooking method in 2 steps. 1-Making of Ragada 2-Making spiced fox nut
Making of Ragada Wash the dry peas properly and soak them in water for 10 hours.
After 10 hours, wash the peas again with fresh water, add 1.5 cups water and add into the pressure cooker.
Chop the onion and divide it into two parts, one for adding to the pressure cooker and the other for garnishing.
Chop the tomato into small pieces.
Now add the chopped onion, chopped tomato to the cooker with peas. Add a cup more water if you want ragada to be watery. Then add turmeric and salt as per taste, cook for 4 to 5 whistles.
Make sure that peas are cooked properly, in my experience 4 to 5 whistles shall be followed by simmering for 5 minutes,
then depressurizing in ambient air before taking our further. Once done top up with remaining chopped onions and add chopped coriander leaves too. Mix well and our ragada is ready to serve
Making spiced fox nuts. Heat the pan on low flame, add 5 ml groundnut oil; then add turmeric, coriander powder, cumin seeds powder, and red chili powder.
Now add 2 cups or 20 gm fox nuts. Since this is serving for 2 I am using 20 gm fox nuts. If you are preparing it for single-serving use only 10 gm fox nuts.
Heat on low flame from 5 to 6 minutes until they become crunchy. To check if fox nuts are properly baked, break 1 with hands. It should shatter into pieces. Once they are crunchy, switch off the heat, take them in a bowl and allow them to cool.
Add half the ragada in a serving bowl and then add half of the baked fox nuts. Garnish with onions, coriander leaves, and squeeze lemon as required. You need to eat immediately to enjoy its crispiness otherwise chaat will become soft. If required, you may also add a bowl of cucumber salad to the dinner with this makhana chaat
Caution Moderation is key to weight loss. If you are on a weight loss diet, watch your serving size to limit calories in the diet.