water chestnut

Water Chestnut

Water chestnuts are crunchy, aquatic tubers known for their mild, slightly sweet flavor and crisp texture. They have a round, dark brown skin that encases a white, starchy interior. Often used in Asian cuisine, water chestnuts retain their crunch even after cooking, making them a popular addition to stir-fries, salads, and soups. Packed with nutrients and low in calories, they are a versatile ingredient that adds both texture and subtle flavor to dishes. Perfect for gluten-free and vegan recipes, water chestnuts are a favorite for their unique ability to enhance the overall sensory experience of a meal.

Common Uses

  • Add sliced water chestnuts to stir-fries for a crunchy texture that complements tender vegetables and proteins.
  • Use water chestnuts in soups or stews to provide a subtle sweetness and maintain a crisp bite even after simmering.
  • Incorporate diced water chestnuts into salads for a refreshing crunch that pairs well with leafy greens and tangy dressings.
  • Blend water chestnuts into dips or spreads for a creamy yet textured base, ideal for crackers or vegetable sticks.
  • Wrap whole water chestnuts in bacon and bake for a savory appetizer that combines crunch with smoky flavor.
  • Use water chestnuts as a gluten-free alternative in recipes requiring a starchy filler, such as dumplings or meatballs.

Nutrition (per serving)

Calories

97.0kcal (4.85%)

Protein

0.9g (1.8%)

Carbs

23.9g (8.69%)

Sugars

4.8g (9.6%)

Healthy Fat

0.1g

Unhealthy Fat

0.0g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • Rich in antioxidants, which help support overall health and combat oxidative stress.
  • Low in calories and fat, making it a great addition to weight-conscious diets.
  • High in fiber, which supports healthy digestion and promotes a feeling of fullness.
  • Contains potassium, which helps maintain proper hydration and electrolyte balance.
  • Naturally gluten-free, making it suitable for gluten-sensitive or celiac-friendly diets.

Substitutes

Storage Tips

Fresh water chestnuts should be stored in the refrigerator, unpeeled, in a plastic bag or airtight container to retain moisture. They can last up to 1-2 weeks this way. If peeled, store them submerged in water in the fridge, changing the water daily to maintain freshness. Canned water chestnuts should be stored in a cool, dry place and refrigerated after opening, using them within a few days.

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