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A unique and flavorful Sindhi curry made with puffed lotus seeds (makhana) simmered in a tangy and aromatic tomato-onion gravy. Known as 'Seyal Phoolpatasha', this light yet satisfying dish is naturally gluten-free and pairs wonderfully with fresh rotis or steamed rice.
For 4 servings
Roast the Puffed Lotus Seeds
Prepare the Masala Base
Cook the Gravy
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A unique and flavorful Sindhi curry made with puffed lotus seeds (makhana) simmered in a tangy and aromatic tomato-onion gravy. Known as 'Seyal Phoolpatasha', this light yet satisfying dish is naturally gluten-free and pairs wonderfully with fresh rotis or steamed rice.
This indian recipe takes 30 minutes to prepare and yields 4 servings. At 124.34 calories per serving with 2.32g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Finish and Serve
For a richer, milder gravy, stir in 2-3 tablespoons of cashew paste or fresh cream during the last 2 minutes of simmering.
Add 1/2 cup of fresh or frozen green peas along with the water. Cook until the peas are tender before adding the roasted makhana.
For a different tangy profile, reduce the tomatoes to 2 and add 1/2 teaspoon of amchur (dry mango powder) along with the other powdered spices.
The use of tomatoes, onions, and various spices provides a good dose of antioxidants like lycopene and quercetin, which help combat oxidative stress in the body.
Puffed lotus seeds are a good source of calcium, an essential mineral for maintaining strong and healthy bones and teeth.
Makhana contains a good amount of dietary fiber, which promotes healthy digestion, prevents constipation, and supports overall gut health.
This dish is ideal for weight management as it is low in calories and fat but high in protein and essential minerals like magnesium and potassium, which are vital for heart health and blood pressure regulation.
One serving of Seyal Phoolpatasha contains approximately 165-180 calories, making it a light and healthy main course option. The exact count can vary based on the amount of oil used and the size of the vegetables.
Yes, it is a very healthy dish. Puffed lotus seeds (makhana) are low in calories and fat, gluten-free, and rich in essential minerals like calcium, magnesium, and potassium. The curry is made with fresh vegetables and minimal oil, making it a nutritious meal.
Soggy makhana are usually the result of two things: either they were not roasted long enough to become fully crisp, or they were overcooked in the gravy. Ensure you roast them until they snap easily, and simmer for only 5-7 minutes after adding them to the boiling gravy.
This curry is best served fresh as makhana can become too soft upon reheating. However, you can prepare the gravy base (masala) up to 2 days in advance and store it in the refrigerator. When ready to serve, simply reheat the gravy, bring it to a boil, and then add the freshly roasted makhana and simmer for 5 minutes.
Yes, this recipe is naturally vegan as it uses vegetable oil. If you choose to use ghee for roasting the makhana, it will become a vegetarian dish.