Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Lotus seeds (makhana) | 190 g | Sweet, Astringent · Cooling |
 Ghee | 18 g | Sweet · Cooling |
 Fresh rosemary, minced | 3 g | Pungent, Bitter, Astringent · Heating |
 Rock salt | 4 g | Salty · Cooling |
Step-by-Step Preparation
- Prepare the lotus seeds (makhana) and dry the surfaces well.
- Toss with the Ghee, minced fresh rosemary, and rock salt.
- Spread in one layer on a wide tray.
- Roast until hot and lightly crisp, turning midway so the edges color evenly.
- Serve warm in a modest portion.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original international roasted-snack adaptation)
Rosemary Roasted Makhana is roasted rather than deep-fried and is best served warm. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Rosemary Roasted Makhana
| Nutrient | Per 100g | Per Serving (1 serving (35g)) |
|---|---|---|
| Energy (Calories) | 154 kcal | 55 kcal |
| Protein | 3.7 g | 1.3 g |
| Total Carbohydrates | 15.6 g | 5.6 g |
| Dietary Fiber | 0.2 g | 0.07 g |
| Total Fat | 8.9 g | 3.2 g |
| Calcium | 44.1 mg | 15.8 mg |
| Iron | 0.94 mg | 0.34 mg |
| Magnesium | 50.8 mg | 18.2 mg |
| Phosphorus | 149.6 mg | 53.6 mg |
| Potassium | 334 mg | 120 mg |
| Sodium | 722 mg | 259 mg |
| Zinc | 0.26 mg | 0.09 mg |
| Copper | 0.09 mg | 0.03 mg |
| Manganese | 0.56 mg | 0.20 mg |
| Vitamin C | 0.3 mg | 0.1 mg |
| Vitamin A (RAE) | 73.2 µg | 26.2 µg |
| Vitamin E | 0.23 mg | 0.08 mg |
| Vitamin K | 0.7 µg | 0.3 µg |
| Thiamin (Vitamin B1) | 0.15 mg | 0.05 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.01 mg |
| Niacin (Vitamin B3) | 0.39 mg | 0.14 mg |
| Vitamin B6 | 0.15 mg | 0.05 mg |
| Folate (DFE) | 26.3 µg | 9.4 µg |
| Choline | 1.9 mg | 0.7 mg |
