# Cucumber-Makhana Bowl

> This refreshing bowl brings together crunchy roasted fox nuts and fresh cucumber for a balanced, nutrient-dense snack. It is a wholesome, Navratri-friendly choice that supports a balanced diet through its combination of plant-based protein and gut-friendly fermented curd [3].

- Category: Snacks
- Diet: Vegetarian
- Time: 13 min · Serves 2 · Easy
- Per serving: 202 kcal · 9 g protein · 13 g carbs · 14 g fat
- Tags: High Protein, Fibre, Calcium
- Published: 2026-10-10
- Source: https://idyora.com/recipes/cucumber-makhana-bowl

## Ingredients

### For the Bowl
- 1 cup makhana, roasted
- 1 cup cucumber, chopped
- ¼ cup peanuts, roasted
- ½ cup curd

### Seasoning & Garnish
- 1 tsp ghee
- ½ tsp rock salt
- 1 tbsp coriander leaves, chopped
- 1 sprig mint leaves

## Method

1. **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.
2. **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.
3. **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.
4. **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.

## Tips

- Roast the makhana on low to medium heat to ensure they become crunchy without burning.
- Add the makhana just before serving to keep them from getting soggy in the curd.
- You can adjust the amount of rock salt to suit your taste preference.

## How to serve

Serve this refreshing bowl immediately as a light and nourishing mid-day snack.

## Nutrients per serving

- Fibre: 1.9g
- Calcium: 118mg
- Iron: 1.3mg
- Sodium: 616mg
- Vitamin C: 2mg

## Why it's good for you

This dish is a wonderful example of combining diverse food groups to achieve nutrient adequacy [1]. Makhana is a nutrient-dense ingredient, containing protein and essential minerals like magnesium, which is important for overall health [2]. Including fermented foods like curd is beneficial as it improves gut health by favoring healthy bacteria and aids in immune function [3]. 

Fresh vegetables like cucumber contribute to the daily intake of micronutrients and fibre, which are essential for maintaining a balanced diet [1] [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 wellness [5]. 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 lifestyle [4] [6]. Always remember that a balanced diet, paired with regular physical activity, is the key to maintaining health and energy levels [1].

## Sources

1. [DIETARY GUIDELINES FOR INDIANS](https://nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf) — ICMR-National Institute of Nutrition
2. [Biochemical Components of Makhana (Euryale ferox Salisb) and its Relevance to Anti-obesity Effect in Human](https://exa.ai/library/publication/0fkyzlzy08m) — exa.ai, 2022
3. [LIFESTYLE IMMUNITY](https://www.nin.res.in/downloads/Nutrition_Lifestyle_and_Immunity.pdf) — ICMR-National Institute of Nutrition
4. [My plate for the day A4.cdr](https://www.nin.res.in/downloads/My%20plate%20for%20the%20day-english-09-10-2023.pdf) — ICMR-National Institute of Nutrition
5. [s Promotion of “My Plate for the Day” and physical activity among the population to prevent all forms of malnutrition and NCDs in the country](https://www.nin.res.in/brief/Policy%20Brief%20My%20Plate%20J18%2024.pdf) — ICMR-National Institute of Nutrition
6. [What India Eats Report Shorter Version 25-9-20.cdr](https://nin.res.in/downloads/What_India_Eats%20Report_13th_April_23.pdf) — ICMR-National Institute of Nutrition