The humble groundnut that goes into our favorite PB&J sandwich has the potential to make lots of delicious and nutritious delicacies. Crunchy, nutty and a little going a long way, these nuts (actually, seeds) are rich in energy, good fats (MUFA), dietary fiber, antioxidants, vitamins and minerals. Why not eat it more often? And go beyond salted snacks? Check out few Delicious and Nutritious Delicacies made from Groundnuts
Image Source: Nuts
George Washington Carver, that cool dude who rose out of slavery to become a famous botanist and inventor, created hundreds of recipes for groundnuts. Once upon a time, groundnuts were mostly cattle feed. Today, people around the world make it into delicious, textured groundnut delicacies. If you love peanuts, here are some easy groundnut recipes that you will enjoy.
10. Indian-Style Groundnut Dip
Image source: YouTube
India produces more groundnuts than we do in the US. So there’s a whole new world of peanut recipes to explore right there. One of the region’s groundnut delicacies is a ‘chutney’, or a paste seasoned with chilli peppers, coriander leaves, salt, mustard seeds and garlic.
Simply roast the nuts on a low flame until they give off that lovely Buttery fragrance. In a pan, stir fry some mustard seeds and garlic (you could add onions and curry leaves for added flavor). Mix all together and grind to a smooth paste. Season with salt and serve with South Indian breads like dosas and idlis. Even a chicken wrap, fresh pita bread or corn chips could go beautifully with the spicy creaminess of the peanut dip. Yum!
9. Southern Boiled Groundnuts
Image Source: Taste of Southern
Groundnuts are best eaten roasted or boiled, because that brings out the most nutrients. Down South in Cajun country, they sure know how to best enjoy these little packets of nutty flavor in their shells. Here the nuts, while boiling, are flavored with spicy Cajun seasoning and Cajun crab boil. It’ll take you a while (up to 24 hours) to get the boiled peanuts just right, but the recipe itself is really easy. Do try these delicious and nutritious delicacies, especially if you can get hands on green raw peanuts.
8. West African Peanut Soup
Image Source: CookieandKate
Is there anything better than the heartiness of sweet potatoes and the happy-making richness of peanuts coming together in a creamy soup? This is one of the easy groundnut recipes from West Africa. You’ll be surprised at the unlikely combination of collard greens and peanut butter, but the end result is a gorgeous sweet and savory soup seasoned generously with ginger and garlic, tomato paste, hot sauce and a generous helping of chopped peanuts for garnish.
7. Thai Peanut Dipping Sauce
Image Source: The Spruce
This dipping sauce is fantastic with fresh sliced veggies or noodles too, in every season. In the West, it’s made with creamy peanut butter, vinegar, tamari, honey, and seasoned with ginger, garlic and red pepper flakes. We suggest doing it with real peanuts. And we think the roasted peanuts sprinkled on top are not optional, but essential. They lend texture to the sauce, especially when you want to toss some warm or cold noodles in it.
6. Peanut Chaat
Image source: Times of India
Here’s another one of the groundnut delicacies from Indian. This salad is all about dressing the boiled nuts up in a tangy, spicy sauce. This super-healthy snack can be served as an appetizer and goes perfectly with beers. There are many variations. The simplest is boiling the nuts with a pinch of turmeric and sea salt. Then you toss it with red chilli powder, roasted cumin powder, tomatoes, onion, chopped green chillies, fresh, chopped coriander leaves and lemon juice. You’ll never reach for salted peanuts again once you’ve had this.
5. Five-Spice Roasted Groundnuts
Image source: Jeanette’s Healthy Living
Ditch the candied peanuts for a healthier, more warm, exotic five spice flavored option. As the blogger whose mother innovated the version in the link above suggests, the peanuts should be boiled before they are roasted. This makes them super crunchy. The roasting is done with some organic sugar, sea salt, garlic powder and Chinese five spice powder. This is one of those delicious and nutritious delicacies you can snack on without feeling guilty about all the salt (that are inevitable in packaged roasted peanuts)
4. Mexican Chile-Lime Groundnuts
Image source: Mexican Please
This is one of the easiest groundnut delicacies you could whip up on a tiring day. Simply throw the nuts on a baking sheet at 350 degrees to roast. When they’re out, toss together with olive oil, kosher salt, a little sugar, fresh lime juice, cayenne pepper and hot pepper sauce. Here you want the olive oil flavor to be super-subtle, so avoid extra virgin.
3. Sesame Peanut Noodles
Image source: Food Network
This simple Asian noodle dish is bound to become a family favorite. The sweet-savory flavors hit all the right spots for us. Toasted sesame makes a heady combination with peanuts!
2. Stir-Fried Broccoli and Groundnuts
Image Source: Eating Well
Doesn’t this stir-fry look lush and colorful? The crunch of the broccoli and a different kind of crunch of the peanuts flavored with garlic and soy sauce makes for a delicious side with warm rice or noodles. Highly recommended!
1. Roasted Groundnuts with Rosemary and Garlic
Image source: Pick n Pay
Have sudden guests over and want to serve something healthy and yummy? Toss peanuts with olive oil, chopped garlic and chopped fresh rosemary. Season with salt, spread on a baking tray and bake for 20 minutes at 350 degrees F. Easy groundnut recipes don’t get easier than this!
Did the recipes on this list make you smack your lips? As you can see, there are surprising ways of turning groundnuts into delicious and nutritious delicacies. There’s more to them than you knew, isn’t it?
We’d love you to share your own healthy and easy groundnut recipes below. Let’s make this list grow, shall we?