Updated: Nov. 15, 2022
What are those crunchy things in your stir-fry? They're water chestnuts, and they're surprisingly good for you!
You probably already know a few things about water chestnuts. They’re white and crunchy, and you’ll find them in a ton of Asian-style stir fry dishes. (We especially like them in Cashew Chicken with Ginger!) But you might be surprised to learn that these aquatic vegetables aren’t actually related to nuts.
What Are Water Chestnuts, Exactly?
It turns out that water chestnuts are actually the bulb of a Southeast Asian marsh plant (Eleocharis dulcis) that grows alongside rice paddies. When the plant’s leaves turn brown and die in the fall, the small, round “corms” can be harvested from the mud in which they grow. The bulbs are a brownish-blackish color even after being cleaned, but the flesh inside is brilliant white.So, why do we call these crunchy vegetables “chestnuts?” Well, before they’re peeled, they look almost exactly like those glossy, round nuts!
What Do Water Chestnuts Taste Like?
If you think water chestnuts have a bland flavor, you may be eating the canned variety. It’s hard to find them in conventional grocery stores, but many Asian markets or specialty stores sell fresh water chestnuts. Pick up a few to taste the true character of these crunchy, juicy vegetables–a sweet-tart flavor that’s slightly reminiscent of an apple or a coconut. Since the bulbs grow in the mud, you’ll want to wash them well and peel them before using.
Pro tip: Since most of us don’t have access to the fresh bulb, use this trick to revive the flavor of canned water chestnuts. Choose the whole kind (instead of the pre-sliced cans) and blanch them quickly in boiling water.
How to Cook With Water Chestnuts
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Water chestnuts are a popular addition to vegetable stir fry recipes. Unlike other vegetables that soften as you cook them, water chestnuts maintain their crisp texture. They give any dish a pop of juicy, fresh flavor! They pair exceptionally well with soy sauce, ginger and garlic, making them perfect for Asian-style dishes like our Slow Cooker Sweet and Sour Chicken.
You can also use them raw in lieu of celery for chicken salad recipes, or swap them in to create an inexpensive version of bacon wrapped scallops. We also love using them as a low-calorie chip for your favorite dips.
The Health Benefits of Water Chestnuts
Adding water chestnuts to your favorite dishes is a great way to fill up without adding extra calories. They’re naturally fat- and cholesterol-free, and they only have 60 calories per half-cup. That same serving will provide your body with fiber and essential vitamins and minerals, like vitamin B-6, potassium, thiamin, and riboflavin.
Fun Fact: You can also find water chestnut flour at many specialty stores. This gluten-free flour is traditionally used to thicken sauces, soups and stews, but it could also be used for gluten-free baking.
FAQs
Side Effects of Singhara:
Because of its high fibre content, overeating water chestnuts might give you stomach problems. A sudden increase in dietary fibre may cause stomach pain and gas. Therefore, stick to moderate amounts and avoid overeating.
Are water chestnuts good for you? ›
Water chestnuts are aquatic vegetables that are nutritious and delicious. They are a great source of antioxidants and other compounds that may help prevent diseases linked with age, such as heart disease and cancer. Water chestnuts are also highly versatile and can be added to a variety of dishes.
What even are water chestnuts? ›
Water chestnuts, also known as Chinese water chestnuts, are tuberous, aquatic vegetables that grow underwater in marshes, ponds, paddy fields, and shallow lakes.
How do you eat water chestnuts? ›
You can eat water chestnuts raw, boiled, grilled, pickled, or from a can. The corms are unique because they remain crisp even after being cooked or canned, due to their ferulic acid content. Water chestnuts are popular in Chinese cooking.
What is the biggest problem with water chestnuts? ›
Human Impacts
- Property values along shorelines of infested waters may decrease.
- Dense mats of water chestnuts can be difficult to get through in a boat, kayak, canoe, or when swimming.
- Water chestnut's sharp fruits can cause painful wounds when stepped on.
Raw chestnuts are safe to eat for most people. However, they do contain tannic acid, which means they could cause stomach irritation, nausea, or liver damage if you have liver disease or experience a lot of kidney problems.
Why are water chestnuts so expensive? ›
Water chestnuts must be hand-harvested and processed; therefore, they are somewhat expensive. However, since a little goes a long way, water chestnuts are not too dear to be used often.
Does water chestnut increase sugar? ›
The low glycemic index of water chestnut and high fiber content can help you manage diabetes. They do not produce sudden rises in blood sugar levels. The fiber slows the absorption of sugar in the bloodstream and supports blood sugar control.
How does water chestnut taste? ›
Raw water chestnuts are slightly sweet and crunchy. Boiled water chestnuts have a firm and slightly crunchy texture, with a mild and slightly nutty flavor that may easily be overpowered by seasonings or sauces with which the water chestnut is served or cooked.
How long do canned water chestnuts last once opened? ›
Store it. Once opened, treat like other cooked vegetables, keeping them chilled and covered, for up to a week.
Birds can also use the water chestnut beds to forage on. They can walk out on the beds and eat the insects associated with the plant. Norway rats, eastern chipmunks, and gray and red squirrels also eat the nuts.
Should canned water chestnuts be cooked? ›
FAQ: Can canned water chestnuts be eaten raw? No, canned water chestnuts need to be cooked before consuming.
Can dogs have water chestnuts? ›
The nutrients found in water chestnuts do not contain any known toxins that would be harmful to dogs. Unlike some plants that contain saponins or other harmful compounds, water chestnuts are safe for canine consumption in moderation.
Why are water chestnuts so good? ›
Water chestnuts are an excellent source of nutrients and antioxidants, making them a good addition to a healthful diet. Some evidence suggests that consuming water chestnuts could help reduce free radicals in the body and lower blood pressure, among other benefits.
What is the edible part of water chestnut? ›
The Chinese water chestnut (Eleocharis dulcis) is a member of the sedge family (Cyperaceae). It is widely cultivated in Asia for its edible corms, which remain crisp even after being cooked. It is a characteristic ingredient in many Chinese dishes.
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