Recipe: Water Chestnut Stir Fry

Image credit: Vernika Awal

On the onset of winter (or the lack of it), you’ll find that the streets are filled with vendors who are selling fresh water chestnuts (singhaada). An aquatic vegetable, these grow in marshy lands and are popular in the Asian continent. Here’s the nutrient count of water chestnuts:

  • Calories: 97
  • Fat: 0.1 grams
  • Carbs: 23.9 grams
  • Fiber: 3 grams
  • Protein: 2 grams
  • Potassium: 17% of the RDI
  • Manganese: 17% of the RDI
  • Copper: 16% of the RDI
  • Vitamin B6: 16% of the RDI
  • Riboflavin: 12% of the RDI

Water chestnuts are a great source of fiber and provide 12% of the daily fiber recommendation for women and 8% for men.

Water chestnuts are very nutritious and contain high amounts of fiber, potassium, manganese, copper, vitamin B6 and riboflavin. Most of their calories come from carbs.

Image credit: Vernika Awal

Here are a few more benefits of this vegetable:

  1. They are very nutritious and low in calorie count because war water chestnuts are 74% water. 
  2. Water chestnuts are especially rich in the antioxidants ferulic acid, gallocatechin gallate, epicatechin gallate and catechin gallate. These can effectively neutralise free radicals that are involved in chronic disease progression.
  3. They help in lowering blood pressure and reduce the risk of heart diseases. 
  4. They also promote weight loss by keeping you fuller for longer time with fewer calories. 

Water chestnuts are highly versatile and can be enjoyed raw, boiled, fried, grilled, pickled or candied.

Meanwhile, I am sharing the recipe of a quick water chestnut stir fry that I made recently:

Ingredient Quantity
Water chestnuts 1 cup
Finely chopped Garlic 5 pods
Finely chopped onion 1
Grated ginger Small piece
Finely chopped green chillies 1
Pepper powder 1 tsp
Salt To taste
Soy sauce 1 tsp
Honey 1 tsp
Oil 1 tbsp


  1. In a pan add oil, in that add onion, garlic, ginger, green chillies and sauté it on high flame.
  2. To this add soy sauce, honey, salt and pepper and add the water chestnuts in the end and serve hot.

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