Water Chestnut
Water chestnuts are a unique and versatile ingredient. Technically a corm (an underground stem), the fresh water chestnut offers a satisfyingly crisp and crunchy texture, even after being cooked. Their flavor is mildly sweet and nutty, making them a refreshing addition to many dishes. Visually, they have a brown skin, which is typically peeled to reveal the white flesh beneath. Many people search for 'fresh water chestnut recipes', 'canned water chestnut nutrition', or 'how to cook with water chestnuts' because they are a low-calorie, nutrient-rich ingredient that adds a delightful crunch to both savory and sweet dishes.
Common Uses
- Adds a signature crunch to stir-fries: Sliced or chopped water chestnuts are often added to stir-fries with vegetables and protein, providing a textural contrast and subtle sweetness that complements savory sauces.- Used in fillings for dumplings and spring rolls: Finely diced water chestnuts contribute a pleasant crunch and subtle sweetness to fillings for dumplings, spring rolls, and other Asian-inspired appetizers. - Creates a refreshing salad component: Thinly sliced raw water chestnuts can be added to salads for a crisp and refreshing element. They pair well with leafy greens, citrus fruits, and light vinaigrettes.- Thickens sauces and soups: Pureed water chestnuts can be used as a natural thickening agent for sauces and soups, offering a lower-calorie alternative to traditional starches. - Offers a unique texture to meat dishes: Diced water chestnuts can be mixed into ground meat mixtures for dishes like meatballs or meatloaf, adding a pleasant texture and subtle sweetness. - Used in desserts: Though less common, water chestnuts can be used in some desserts, such as water chestnut cake.
Nutrition (per serving)
Nutrition (per serving)
Calories
97.0kcal (4.85%)
Protein
1.4g (2.8%)
Carbs
23.9g (8.69%)
Sugars
5.4g (10.8%)
Healthy Fat
0.0g
Unhealthy Fat
0.0g
% Daily Value based on a 2000 calorie diet
Nutrition (per serving)
Calories
97.0kcal (4.85%)
Protein
1.4g (2.8%)
Carbs
23.9g (8.69%)
Sugars
5.4g (10.8%)
Healthy Fat
0.0g
Unhealthy Fat
0.0g
% Daily Value based on a 2000 calorie diet
Health Benefits
- Rich in antioxidants, helping to combat free radicals and reduce oxidative stress.
- Good source of dietary fiber, promoting healthy digestion and regularity.
- Low in calories and fat, making it a suitable addition to weight management diets.
- Contains potassium, which supports healthy blood pressure levels.
- May help in detoxifying the body due to its diuretic properties.
- Provides essential minerals like manganese for overall well-being.
Substitutes
Storage Tips
Fresh water chestnuts should be stored in the refrigerator in a container filled with water to prevent them from drying out. Change the water every few days. They can typically last for 1-2 weeks this way. Canned water chestnuts should be refrigerated after opening in an airtight container and are best used within a week. For longer storage, cooked water chestnuts can be frozen, although their texture may change slightly after thawing, making them best suited for cooked dishes.
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