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10 Things to Know About Sunflower Oil
With a strong nutritional profile, peanuts are a great source of plant-based protein, fibre, and several other key vitamins and minerals. Peanuts are consumed in various forms, such as raw, boiled, candied, roasted, and peanut butter. These various forms have different nutritional profiles and health benefits. We’ll focus on peanuts and its benefits in general, and in the end, provide you with a lip-smacking boiled peanuts recipe that will make you fall in love with this dense carbohydrate.
Peanuts are a good source of healthful fats, protein, and fibre. They are also loaded with potassium, phosphorous, magnesium, and B vitamins. Boiling and consuming organic peanuts is considered even better due to the general lack of harmful chemicals. Let’s look at the nutritional value of peanuts before we discuss the healthiest types of peanuts and their benefits along with a tasty boiled peanuts recipe.
|Total Carbohydrate||4.6 g|
|Dietary Fiber||2.4 g|
|Total Fat||14 g|
|Saturated Fat||1.8 g|
|Monounsaturated Fat||6.9 g|
|Polyunsaturated Fat||4.4 g|
|Vitamin E||2.4 mg AT|
|Pantothenic acid||0.5 mg|
|Vitamin B6||0.10 mg|
|Source: U.S. Department of Agriculture, Agricultural Research Service. 2018. USDA National Nutrient Database for Standard Reference, Legacy Release, April 2018.|
Among all the types of peanuts available in the market, unshelled and raw peanuts are considered the healthiest varieties. Another extremely popular variety is salted peanuts and peanut butter. But remember, whenever you choose to have peanut butter, ensure that it doesn’t contain sugar, salt, or any other ingredient that can potentially add on extra calories. That is why it is always advised to have natural, organic peanut butter.
In contrast, salted and roasted peanuts are beneficial for the body as long as you are consuming it in moderation. Salted peanuts have a high quantity of sodium, which is associated with causing increased blood pressure and heart diseases. According to the American Heart Association, an average adult should not have over 2,300 mg of sodium in a day and up to 1,500 mg if the person is a heart patient . Therefore, you should cut down the salt intake as much as possible and avoid having salted peanuts, if necessary.
Wherever possible, opt for raw peanuts with the skin, which contains antioxidants. These antioxidants help combat free radicals and prevent any cell damage.
You can also choose boiled peanuts, which may not be as healthy as its raw counterparts, but are healthier than salted peanuts or peanut butter.
Even though peanuts are high in calories, they also contain health benefiting nutrients, antioxidants, minerals, vitamins, good fat, fibre, etc. Boiled peanuts are more nutritious in terms of their antioxidants content but less in terms of fibre. Read the boiled peanuts recipe later in the article.
Here are some of the top 10 benefits of having peanuts.
As our favourite boiled peanuts recipe, we are making a healthy chaat that is not only easy to prepare but also delicious.
For this boiled peanut recipe, you won’t need to get exotic ingredients. Just the common kitchen items will make transform bland, boiled peanuts into a sumptuous munchie.
Serving size: 1 bowl
To make this chaat, soak groundnuts for at least 1 hr and then pressure cook them for 2 whistles. The more you soak, the softer it will be after pressure cooking. Add some salt while boiling the peanuts so that the peanuts become salty after being cooked.
That’s it. Your spicy boiled peanuts recipe is done. Serve this yummy chaat to both old and young ones! We hope you will try the boiled peanuts recipe at home. It is not only a tasty snack but a healthy one that comes packed with the goodness of protein, vitamins, fibre, minerals and antioxidants! But remember, organic is always better.
Try 24 Mantra Organics’s Raw peanuts and taste the goodness of organic food.
10 Things to Know About Sunflower Oil