Water Chestnut
Trapa natansClinical Encyclopedia
Water Chestnut provides 97 kcal, 2g of protein, 23g of carbohydrates, and 4g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Singhara, or water chestnut, is a crunchy aquatic vegetable known for its high water content and crisp texture. It is often used in Asian cuisine and is valued for its nutritional benefits.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed raw in salads or lightly cooked in stir-fries to preserve its crunchiness and nutrients.
Smart Selection & Storage
Choose singhara that is firm and has a shiny, dark brown exterior. Avoid any that are soft or have blemishes.
Store in a cool, dry place or refrigerate in a sealed container to keep it fresh for longer.
Myths vs Realities
Healthy Recipes
Crispy Water Chestnut and Quinoa Salad
This refreshing salad combines crunchy water chestnuts with protein-packed quinoa and vibrant vegetables for a nutritious meal.
- 1 cup cooked quinoa
- 1 cup diced water chestnuts
- 1/2 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 cup chopped fresh parsley
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked quinoa, diced water chestnuts, cherry tomatoes, cucumber, and parsley.
- 2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Water Chestnut Stir-Fry with Tofu
A quick and colorful stir-fry featuring crispy water chestnuts, tofu, and a medley of vegetables, perfect for a healthy weeknight dinner.
- 1 block firm tofu, cubed
- 1 cup sliced water chestnuts
- 1 bell pepper, sliced
- 1 cup broccoli florets
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1 teaspoon ginger, grated
- 1. Heat sesame oil in a pan over medium heat and add the cubed tofu, cooking until golden brown.
- 2. Add the garlic, ginger, bell pepper, broccoli, and water chestnuts, stir-frying for about 5 minutes.
- 3. Pour in the soy sauce, mix well, and cook for another 2 minutes before serving.
Spicy Water Chestnut and Avocado Sushi Rolls
These sushi rolls are filled with creamy avocado and crunchy water chestnuts, offering a delightful twist on traditional sushi.
- 1 cup sushi rice
- 1 1/4 cups water
- 4 sheets nori
- 1 ripe avocado, sliced
- 1 cup diced water chestnuts
- 2 tablespoons sriracha
- Soy sauce for dipping
- 1. Rinse the sushi rice under cold water and cook it with water according to package instructions.
- 2. Once cooked, let the rice cool slightly and then spread it onto the nori sheets.
- 3. Layer avocado slices and water chestnuts on top, drizzle with sriracha, roll tightly, and slice into pieces. Serve with soy sauce.
Water Chestnut and Spinach Frittata
A protein-rich frittata loaded with fresh spinach and crunchy water chestnuts, perfect for a nutritious breakfast or brunch.
- 6 large eggs
- 1 cup chopped spinach
- 1/2 cup diced water chestnuts
- 1/4 cup milk
- 1/2 cup shredded cheese (optional)
- Salt and pepper to taste
- 1. Preheat the oven to 350°F (175°C). In a bowl, whisk together the eggs, milk, salt, and pepper.
- 2. Stir in the chopped spinach and water chestnuts, then pour the mixture into a greased oven-safe skillet.
- 3. Sprinkle cheese on top if desired, and bake for 20-25 minutes until set. Slice and serve warm.
Water Chestnut and Coconut Curry
A creamy coconut curry featuring tender water chestnuts and a blend of spices, served with brown rice for a wholesome meal.
- 1 can coconut milk
- 1 cup diced water chestnuts
- 1 cup mixed vegetables (carrots, peas, bell peppers)
- 2 tablespoons curry powder
- 1 tablespoon olive oil
- Salt to taste
- 2 cups cooked brown rice
- 1. In a pot, heat olive oil and add the curry powder, stirring for 1 minute.
- 2. Pour in the coconut milk, add water chestnuts and mixed vegetables, and simmer for 15 minutes.
- 3. Serve the curry over cooked brown rice.
Water Chestnut and Chickpea Hummus
A unique twist on traditional hummus, this version incorporates water chestnuts for added crunch and flavor, perfect for dipping.
- 1 can chickpeas, drained
- 1/2 cup diced water chestnuts
- 2 tablespoons tahini
- 2 tablespoons olive oil
- 1 garlic clove
- Juice of 1 lemon
- Salt to taste
- 1. In a food processor, combine chickpeas, water chestnuts, tahini, olive oil, garlic, lemon juice, and salt.
- 2. Blend until smooth, adding water if necessary to reach desired consistency.
- 3. Serve with fresh vegetables or pita chips.
Water Chestnut and Apple Slaw
A crunchy slaw made with crisp apples and water chestnuts, dressed in a light vinaigrette, perfect as a side dish.
- 1 cup shredded cabbage
- 1 cup diced water chestnuts
- 1 apple, julienned
- 2 tablespoons apple cider vinegar
- 1 tablespoon honey
- Salt and pepper to taste
- 1. In a large bowl, combine shredded cabbage, water chestnuts, and apple.
- 2. In a small bowl, whisk together apple cider vinegar, honey, salt, and pepper.
- 3. Pour the dressing over the slaw, toss well, and let sit for 10 minutes before serving.
Baked Water Chestnut and Sweet Potato Cakes
These savory cakes combine mashed sweet potatoes and water chestnuts for a delicious and healthy snack or appetizer.
- 1 cup mashed sweet potatoes
- 1 cup diced water chestnuts
- 1/2 cup breadcrumbs
- 1 egg
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
- 2. In a bowl, mix mashed sweet potatoes, water chestnuts, breadcrumbs, egg, garlic powder, salt, and pepper.
- 3. Form the mixture into patties and place them on the baking sheet. Bake for 20-25 minutes until golden brown.
Water Chestnut Stuffed Bell Peppers
Colorful bell peppers filled with a mixture of water chestnuts, brown rice, and spices, making for a healthy and filling meal.
- 4 bell peppers, halved and seeded
- 1 cup cooked brown rice
- 1 cup diced water chestnuts
- 1/2 cup black beans, rinsed
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. Preheat the oven to 350°F (175°C). In a bowl, combine brown rice, water chestnuts, black beans, cumin, salt, and pepper.
- 2. Stuff each bell pepper half with the mixture and place them in a baking dish.
- 3. Cover with foil and bake for 30 minutes, then uncover and bake for an additional 10 minutes.
Water Chestnut and Mango Salsa
A vibrant and refreshing salsa combining sweet mango and crunchy water chestnuts, perfect for topping grilled fish or chicken.
- 1 ripe mango, diced
- 1 cup diced water chestnuts
- 1/4 red onion, finely chopped
- 1 jalapeño, minced
- Juice of 1 lime
- Salt to taste
- 1. In a bowl, combine diced mango, water chestnuts, red onion, and jalapeño.
- 2. Drizzle with lime juice and season with salt.
- 3. Mix well and let sit for 15 minutes before serving to allow flavors to meld.
Frequently Asked Questions (FAQ)
What are the health benefits of singhara?
Singhara is rich in antioxidants, fiber, and essential minerals, promoting heart health and aiding digestion.
How can I incorporate singhara into my diet?
You can add singhara to salads, stir-fries, or enjoy it raw as a crunchy snack.
Is singhara safe for everyone to eat?
While generally safe, individuals with allergies to aquatic plants should avoid it.
How do I store singhara?
Store singhara in a cool, dry place or refrigerate it in a sealed container to maintain freshness.
Can singhara be eaten raw?
Yes, singhara can be eaten raw and is often used in salads for its crunchy texture.
What is the glycemic index of singhara?
The glycemic index of singhara is approximately 50, making it a moderate choice for blood sugar management.
How many calories are in singhara?
There are about 97 calories in 100 grams of singhara.
Is singhara gluten-free?
Yes, singhara is naturally gluten-free, making it suitable for those with gluten intolerance.