Before You Start
No chilli heat
This recipe contains no chilli and has no heat. It is a cooling, refreshing dish.
13 mins in total
13 mins hands-on (chopping and cooking).
Contains: Milk (dairy), Peanuts
Vegetarian · contains dairy. We check for milk, gluten, tree nuts, peanuts, mustard, sesame and celery. Always check your own labels, especially for asafoetida (hing), which often contains wheat.
Ingredients
For the Bowl
Seasoning & Garnish
Can't Find Something?
- 1 cup popped lotus seeds (often found in the health food aisle) instead of 1 cup makhana, roasted. This is the same ingredient; check the label to ensure they are plain.
- 0.5 cup thick Greek-style natural yoghurt instead of 0.5 cup curd. Provides a similar creamy texture and tangy flavour.
- 0.5 tsp sea salt instead of 0.5 tsp rock salt. Rock salt is traditional, but sea salt works perfectly for seasoning.
Make It a Meal
Serve as a light afternoon snack or as a side dish alongside a main meal like dal and rice.
Serve this refreshing bowl immediately as a light and nourishing mid-day snack.
Good to Know
Nutrition values are approximate, per serving. IDYORA shares general wellness information — not medical advice.
Step by Step Instructions
-
Roast the Makhana
Heat 1 tsp ghee in a pan on medium heat. Add 1 cup makhana and roast for about 5 minutes, stirring constantly until they turn crisp and light golden, then remove from heat.
Done when: The makhana should feel firm and snap easily when pressed; do not let them darken to brown as they will taste burnt.
7 mins hands-on
-
Prepare the Base
In a large mixing bowl, combine 0.5 cup curd and 0.5 tsp rock salt. Whisk gently for about 1 minute until the curd is smooth and creamy with no large lumps.
Done when: The curd should be a uniform, velvety consistency; avoid over-whisking or it may turn too thin or watery.
2 mins hands-on prep
-
Assemble the Bowl
Add the roasted makhana, 1 cup chopped cucumber, and 0.25 cup roasted peanuts to the curd. Gently fold everything together for 30 seconds so the ingredients are well-coated without crushing the makhana.
Done when: The makhana should be evenly coated in the curd; be gentle so the lotus seeds stay whole rather than breaking into crumbs.
2 mins hands-on prep
-
Garnish and Serve
Top the mixture with 1 tbsp chopped coriander leaves and 1 sprig of mint leaves. Serve immediately while the makhana is still crunchy to enjoy this refreshing snack as part of a balanced diet.
Done when: The herbs should look bright and fresh against the white curd; serve immediately to ensure the makhana stays crisp.
2 mins hands-on prep
“Good food is a step towards a healthier, happier you.”
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Why It's Good for You
This dish is a wonderful example of combining diverse food groups to achieve nutrient adequacy1. Makhana is a nutrient-dense ingredient, containing protein and essential minerals like magnesium, which is important for overall health2. Including fermented foods like curd is beneficial as it improves gut health by favoring healthy bacteria and aids in immune function3.
Fresh vegetables like cucumber contribute to the daily intake of micronutrients and fibre, which are essential for maintaining a balanced diet1,4. According to the ICMR-NIN, including a variety of wholesome foods such as nuts and seeds helps meet specific nutrient requirements and promotes overall wellness5. This snack, prepared with minimal fat and salt, aligns with the recommendation to source nutrients from a variety of food groups to prevent malnutrition and support a healthy lifestyle4,6. Always remember that a balanced diet, paired with regular physical activity, is the key to maintaining health and energy levels1.
Sources
6
- DIETARY GUIDELINES FOR INDIANSICMR-National Institute of Nutrition
- Biochemical Components of Makhana (Euryale ferox Salisb) and its Relevance to Anti-obesity Effect in Humanexa.ai, 2022
- LIFESTYLE IMMUNITYICMR-National Institute of Nutrition
- My plate for the day A4.cdrICMR-National Institute of Nutrition
- s Promotion of “My Plate for the Day” and physical activity among the population to prevent all forms of malnutrition and NCDs in the countryICMR-National Institute of Nutrition
- What India Eats Report Shorter Version 25-9-20.cdrICMR-National Institute of Nutrition
