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Boiled Raw Peanuts Masala Chaat recipe - 24 Mantra Organic

Boiled Raw Peanuts Masala Chaat recipe - 24 Mantra Organic

Mouth-Watering-Boiled-Raw-Peanuts-Masala-Chaat-recipe

Mouth-Watering Boiled Raw Peanuts Masala Chaat recipe

Recipes
1.10.2020

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.

 

Image source: WikiHow

Nutritional Value of Peanuts

Nutrients Amount
Calories 161
Protein 7.3 g
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
Folate 68 mcg
Niacin 3.4 mg
Thiamin 0.18 mg
Riboflavin 0.04 mg
Pantothenic acid 0.5 mg
Vitamin B6 0.10 mg
Zinc 0.93 mg
Copper 0.32 mg
Selenium 2.0 mcg
Magnesium 48 mg
Phosphorus 107 mg
Potassium 200 mg
Calcium 26 mg
Sodium 5 mg
Iron 1.3 mg
Cholesterol 0.0 mg
Resveratrol Insignificant
Arginine 0.88 g
Source: U.S. Department of Agriculture, Agricultural Research Service. 2018. USDA National Nutrient Database for Standard Reference, Legacy Release, April 2018.

Healthiest Types Of Peanuts

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 [1]. 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.

Benefits of Having Peanuts

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.

  • Peanuts contain high levels of polyunsaturated fatty acids (PUFAs) and monounsaturated fatty acids (MUFA), including oleic acid. MUFAs are critical in lowering LDL or “bad cholesterol” and boosting HDL or “good cholesterol” levels in the blood. A diet rich in PUFAs and MUFAs can help avoid coronary artery disease and stroke as well as maintain a healthy serum lipid profile.
  • Peanuts are also a great source of dietary protein, containing amino acids that promote muscle growth and development.
  • Research studies indicate that peanuts have high levels of polyphenolic antioxidants, mostly p-coumaric acid. This compound is known to reduce the risk of developing stomach cancer by restricting the formation of carcinogenic nitrosamines in the belly.
  • As mentioned in the nutritional chart above, peanuts are also a rich source of resveratrol, which is a polyphenolic antioxidant. Studies show that resveratrol may have some properties to fight against cancers, heart disease, viral/fungal infection, and degenerative nerve disease as well as Alzheimer’s disease.
  • Resveratrol is also known to reduce the chances of having a stroke by changing the molecular mechanisms in the blood vessels and by boosting the production of vasodilator hormone called nitric oxide.
  • These researches also suggest that boiling peanuts increase the bioavailability of antioxidants. It is observed that boiling peanuts increase the isoflavone antioxidants biochanin-A and genistein content by two and four-fold, respectively (follow the boiled peanuts recipe in the article to take advantage of these antioxidants).
  • Peanuts also contain vitamin-E, which helps in protecting the mucosa and skin from harmful oxygen-free radicals.
  • In addition to this, these kernels are also an excellent source of essential minerals such as iron, zinc copper, manganese, potassium, calcium, magnesium, and selenium.
Image source: Food & Wine

Boiled peanuts recipe

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.

Boiled Peanuts Recipe Ingredients

Serving size: 1 bowl

  • 1 cup – Groundnuts
  • 1 cup – onion (chopped)
  • 1 cup – tomato (chopped)
  • 1/4 tsp – raw Mango (chopped)
  • 1/2 cup – cucumber (chopped)
  • 2 tsp – coriander leaves (chopped)
  • 1 – green chilli
  • 1/4 tsp – Red chilli powder
  • 1/3 tsp – roasted jeera powder
  • 1/2 tsp – chaat powder
  • Salt – according to taste.

Boiled Peanuts Recipe: Method

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.

  • In a bowl, mix the finely chopped onions, cucumber, tomato, raw mango, coriander leaves, green chilli.
  • Into this bowl, add salt, roasted jeera powder, chaat masala powder, and red chilli powder.
  • Saute the mixture well.
  • Then add lemon juice to the above and mix well.
  • Into the chaat, now add boiled peanuts. Make sure the peanuts are hot.
  • Adjust lemon juice and salt accordingly.
  • Garnish with freshly chopped green coriander leaves.

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.

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