Indian · snack
Spicy Masala Cashews with Cumin and Amchur
Video by Manjula's Kitchen on YouTube · Open on YouTube
- Vegan
- Gluten-free ingredients
Contains: Tree nuts. Check labels on stock, sauces and spice mixes.
Whole cashews toasted in a little oil and tossed in spices, with no sugar: a vegan, gluten-free snack with about 9 g of protein a serve, rich in magnesium and zinc and a source of iron.
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Ingredients 8
Method
Tap a time to watch that step in the video.
- Warm the oil in a wide pan over medium-low heat, add the cashews and stir constantly for about 8 minutes until evenly golden brown and fragrant. 1:26
- Tip them onto a plate and let them cool for 3–4 minutes. 2:23
- Meanwhile mix the roasted cumin, salt, black salt, mango powder, black pepper and cayenne. 2:39
- Sprinkle the spice mix over the warm cashews and toss until evenly coated. Taste and adjust the salt and pepper. 3:04
- Cool to room temperature before serving or packing into a jar. 3:45
Tip. Keeps for a couple of weeks in an airtight jar and makes a good gift. Black salt and amchur are sold in Indian grocers; use extra plain salt and a squeeze of lemon if you can't find them.
The method is a summary in our words — the video shows every step.
One portion, ⅓ cup (about 50 g), gives you 1 of 6
Where the energy comes from one serve
- Net carbs 17%
- Protein 11%
- Fat 72%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Magnesium High33%
140 mg a serve, mostly from raw cashew nuts (99%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Omega-3 High27%
0.4 g a serve, mostly from oil (93%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Zinc High25%
2.8 mg a serve, mostly from raw cashew nuts (99%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Iron Source19%
3.5 mg a serve, mostly from raw cashew nuts (92%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Selenium Source17%
9.4 µg a serve, mostly from raw cashew nuts (100%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin K Source16%
20 µg a serve, mostly from raw cashew nuts (82%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B6 Source12%
0.2 mg a serve, mostly from raw cashew nuts (98%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
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Vitamin E8%
1.3 mg a serve, mostly from oil (62%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Potassium7%
320 mg a serve, mostly from raw cashew nuts (96%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Folate3%
12 µg a serve, mostly from raw cashew nuts (98%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium2%
22 mg a serve, mostly from raw cashew nuts (78%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A0%
2.8 µg a serve, mostly from cayenne (74%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin C0%
0.3 mg a serve, mostly from raw cashew nuts (87%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Manjula's Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.