Dr Kaviraj Khialani – celebrity Master Chef, is a Mumbai based Author, Writer, Food Designer, Academician having specialised in over 33 international cuisines. Here he lists the various health benefits of Groundnuts/Peanuts and the interesting ways we can include it in our diets 
Groundnuts are also called the King of edible oil seeds; it was one of first cultivated crop having originated from South America. Popularly also known as peanut, monkey nuts and gobber nut, earth nuts and the most common term in Hindi moong phalli! It is the 13th most important food crop and 4th most important oil seed crop of the world.
The taste of groundnuts in various forms in the kitchen and bakery is just awesome and the aromas which build up when we use peanuts in the recipes are just so very appetising and mouthwatering too. My experience with these nuts has been amazing from the boiled peanut chaat in varied fusion forms from the Indonesian peanut bhel to the Mexican moong phalli nachos and salsa, grilled peanut cutlets with chili soy dip, peanut brown rice risotto with sun-dried tomato and basil, peanut butter phirni with dates and walnut praline, nutty peanut macaroons, banana peanut bread and the list goes on…
Around 16th century groundnuts entered India and since then they have been grown in several parts of the country and at present groundnuts are grown on a large scale in almost all tropical and sub-tropical countries as well. Besides being regarded as a vital food crop groundnut belongs to the legume family just like beans and peas.
Health Benefits of Groundnuts/Peanuts
- They are rich in fiber and protein content which is very beneficial for our body,
- These nuts are said to be high in nutritive values and are good for the brain and enhance memory power.
- Groundnuts are heart healthy food and stabilize good and bad cholesterol in our system.
- They contain good fats which can be included in our diets and they are also rich in anti-oxidant properties.
- Groundnuts also help regulate blood sugar levels and also assist in healthy weight loss regimes.
- They are good for our skin and keep it glowing, fight free radicals within us and contain amino acids, omega 3 and omega 6 fatty acids as well.
- These nuts are a high source of energy and are good to start the day with in many forms as well.
- Groundnuts are good for the bones and bone maintenance in our body and therefore should be consumed once in a while.
- Peanuts also contain plenty of potassium, low in carbs, they also have magnesium and essential vitamins to help our body.
- They are also good for eyesight since it has a considerable amount of zinc which is beneficial for good vision.
Culinary uses of Groundnuts/Peanuts in the Kitchen & Bakery
1. Peanuts or groundnuts – seeds are used for roasting or salting for the preparation of the yummy peanut butter. The filtered refined peanut oil is also used to prepare cooking oil which is regarded as an important food oil, and it is also used in the manufacture of margarine.
2. The healthy protein content found in peanuts is used in the manufacture ardil a synthetic fiber. we also find vegetable ghee being made from peanut oil after hydrogenation.
3. The peanut kernels are an important source of creating peanut butter either smooth and creamy or the crunchy varieties as we get.
4. Peanut flour is also prepared for making cakes and can be substituted in several recipes for refined flour or in combination as well and these concoctions have turned out to be really wonderful and cost effective too in many ways.
5. I love peanut butter in most of my recipes be it dips, dressings, spreads for sandwiches, wraps and rolls, be it for a spread on a pizza bread, to add it to my sauces to go along grills and marinated meats etc.
6. Peanuts also turn out to be good when lightly roasted, crushed to a coarsely smooth texture and added to indian gravies as a thickening agent/ flavoring agent and adds a good aroma as well be it with chicken/ meat/ vegetables or even in vegan recipes.
7. Peanuts also go well into smoothies, health shakes in combination with dates, bananas, mangoes, pears, kale and spinach, berries and seeds like flax seeds, chia seeds, sunflower seeds, digestive biscuits etc. it is also good to try these energy drinks using vegan options of milk like almond milk, oats milk, cashew milk or a combination also does well.
8. Baked dishes like puffs, pies, quiche and tarts, stir fry options, saute and serve combinations can also involve peanuts in combination with ingredients like bell peppers, broccoli, zucchini, noodles, brown rice, pasta, quinoa, millets, barley etc. adding peanuts to soups also is a good way to thicken them up and get some body and texture into them.
9. Soy bean granules and peanut combination is also a hit when it comes to doing fillings for cutlets, croquettes, parathas, koftas, and even for layering lasagna pasta sheets with some nice spicy homemade tomato makhani with basil and chili flakes with a combination of cheese and assorted veggies!
A few recipes with Groundnuts/ Peanuts:
TANGY TOSS PEANUT SALAD
Ingredients
For the base of the salad:
Assorted greens/ crunchy lettuce/shredded cabbage – 1 cup
For the body of the salad:
Peanuts – 1 cup boiled/ roasted
Cucumber – 1 small cubed
Onion – 1 small cubed
Tomato -1 small cubed
Green chili – 1 tsp chopped
Potato – 1 boiled peeled and cubed
For the dressing
Olive oil – 2 tsp
Lime juice – 2 tbsp
Salt and pepper to taste
Crushed roasted cumin – ½ tsp
Chat masala – ½ tsp
Flax seeds/ melon seeds – 1 tsp
Pomegranate seeds – ¼ cup
Honey – 1 tbsp
Mint and coriander leaves – 2 tbsp chopped
For the garnish of the salad:
Assorted herbs- basil/ thyme/micro-greens – 2 tbsp
Assorted fruits like sliced black grapes/ berries – 2 tbsp
Method
1. Pre-prep the ingredients for the salad and keep them ready.
2. Arrange the base of the salad in the serving plate/bowl.
3. In a mixing bowl combine together the ingredients for the dressing and mix well.
4. Add in the body of the salad and toss the salad well, check for seasoning.
5. Portion the salad onto the serving plate and garnish appropriately and serve.
HEALTHY CHICKPEA & GROUNDNUT SOUP
Ingredients
Peanuts – ¼ cup roasted
Peanut butter – 2 tsp
Boiled chickpeas – 1 cup
Oil – 1 tsp
Butter – 1 tsp
Bayleaf – 1 no
Peppercorns – 4 to 5
Garlic – 1 tsp chopped
Onion – 1 small chopped
Celery – 2 tbsp chopped
Carrot – 1 small, peeled and chopped
Capsicum – ½ no cubes
Salt and pepper to taste
Mixed herbs – ½ tsp
Chili flakes – ½ tsp
Veg stock/water – 2 to 3 cups
Fresh coriander and mint – 2 tbsp
Lime juice – 2 tsp add and serve
Method
1. Prepare all the ingredients for the soup and keep ready.
2. Heat a saucepan and add in the oil and butter, Bayleaf and peppercorns, onion and garlic and saute for 1 minute.
3. Add in the celery, carrots, chickpeas and seasonings, herbs, chili flakes and saute for a minute.
4. Now add in the vegetable stock and bring to a boil, simmer add in the peanuts, allow to simmer for 20 mins, add in the green capsicums, peanut butter and cook for another 2 mins.
5. Adjust the texture using stock and serve hot garnished with fresh herbs along with a dash of lime juice/ nuts and seeds.
NUTTY STIR FRIED VEG NOODLES
Ingredients
Flat noodles/ rice noodles/ whole wheat noodles- 100 – 150gms, boiled and kept aside
Oil – 2 tsp
Butter – 1 tsp
Garlic – 1 tsp chopped
Ginger – 1 tbsp cut into juliennes.
Spring onion – 2 to 3 sliced
Carrots – ¼ cup shredded
Capsicums – ¼ cup shredded
Cabbage – ¼ cup shredded
Beansprouts – 1 cup
Sliced mushrooms – ½ cup
Salt and pepper to taste
Peanut butter – 2 tsp
Soy sauce – 2 tsp
Red chili sauce – 2 tsp
White vinegar – 2 tsp
Water/stock – ½ cup
Fresh basil leaves – 8 to 10
Boiled eggs/ boiled shredded chicken/ sausages etc may be used
Spring onion greens – 2 tbsp for garnish
Assorted nuts/ micro-greens etc for garnish
Method
1. Prepare all the ingredients for the noodle stir fry and keep ready.
2. Using a wok or an open saute pan heat oil and add in the onions, garlic, ginger and saute for 30 seconds.
3. Add in the vegetables as listed or as per choice and add in the seasonings, sauces and peanut butter and add little water to mix all up well in the pan.
4. Cook the veggies for a couple of minutes, add in the boiled noodles and give it a nice mix, cook for 3-4 mins on medium flame mix well.
5. Serve hot garnished with roasted crushed peanuts, on-veg options as desired and greens etc.
PEANUT POWER SHAKE
Ingredients
Peanut butter – 2 tsp crunchy/smooth.
Soy milk – 2 cups
Banana – 1 ripe
Dates – 3 to 4 chopped
Assorted seeds of your choice – flax seeds/ melon seeds – 1 tsp
Ginger juice – 1 tsp
Honey – 1 tsp
Cinnamon powder – ¼ tsp
Method
1. Prepare the ingredients for the easy and healthy power shake.
2. Combine all the ingredients into a blender jar and churn them all up into a nice smoothie texture.
3. Pour the blended shake into tall glasses and garnish with a little cinnamon powder or flax seed powder as well and serve.
BAKED PEANUT BREAD PUDDING
Ingredients
Sliced brown bread/white bread – 2 cups crumbs- use leftovers
Soy milk/ milk – 3 to 4 cups
Peanut butter – 2 tsp
Crushed digestive biscuits – 4 to 5
Chopped dates – 3 to 4 tbsp
Sliced nuts – 2 tbsp assorted
Brown sugar – 2 tsp
Jaggery – 2 tbsp
Berries/ assorted fruits like pineapples/ cherries/ pears etc – ½ cup
Banana – 1 med size ripe, peeled and sliced
White chocolate/ dark chocolate – 2 to 3 tbsp chips/grated
To top up with cream and sprinkling of cinnamon powder
Method
1. Prepare all the ingredients for the pudding recipe.
2. Pre-heat the oven to 160 degrees Celsius.
3. Grease a baking dish with melted butter and keep aside or bake them in individual mould as well.
4. In a saucepan, heat up the milk add in the dates, peanut butter sugar, honey and jaggery as per taste and mix well, simmer for 3- 4 mins.
5. Add in the breadcrumbs and crushed biscuits, bananas and mix them well and allow to rest for 4-5 mins, turn off the flame.
6. Allow to cool slightly and now start layering it with the fruits of your choice in the mould, cover it well with an aluminum foil and add little water in the baking tray and place the mould for further baking.
7. Remove the pudding from the hot oven and allow to cool for 10 mins and serve warm with a dollop of fresh cream and a dusting of cinnamon powder.
