Ingredient Ideology | Passion For Peanuts By: Dr. Kaviraj Khialani- Celebrity Master Chef

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Introduction to Peanuts 

Peanuts are nutrient-rich legumes cultivated in warm climates worldwide. They're packed with protein, healthy fats, and essential vitamins and minerals. Commonly consumed as snacks, in peanut butter, or as cooking oil, they're a staple in many cuisines. Peanuts offer numerous health benefits but can cause severe allergies in some individuals. Despite being legumes, they're often treated as nuts. Overall, peanuts hold cultural significance and are valued for their versatility, nutritional content, and culinary uses.

Origin of Peanuts

Peanuts, scientifically known as Arachis hypogaea, originated in South America, likely in the region that is now Bolivia and Peru. They have been cultivated for thousands of years by indigenous peoples in the area. Peanuts were later introduced to other parts of the world by Spanish and Portuguese explorers during the colonial period. Today, peanuts are grown in various regions around the world, including Africa, Asia, and North America, with China, India, and the United States being the largest producers. 

Health Benefits of Peanuts 

1. Nutrient-Rich: Peanuts are rich in protein, healthy fats, fiber, vitamins (such as vitamin E, niacin, and folate), and minerals (like magnesium, phosphorus, and potassium).

2. Heart Health: The monounsaturated and polyunsaturated fats in peanuts can help lower bad cholesterol levels (LDL) and reduce the risk of heart disease. They also contain resveratrol, a compound linked to improved heart health.

3. Weight Management: Despite being calorie-dense, peanuts can help with weight management due to their high protein and fiber content, which promote feelings of fullness and reduce overall calorie intake.

4. Blood Sugar Control: Peanuts have a low glycemic index, meaning they cause a slower rise in blood sugar levels, making them suitable for people with diabetes when consumed in moderation.

5. Antioxidant Properties: Peanuts contain antioxidants such as vitamin E, resveratrol, and other phenolic compounds that help protect cells from damage caused by free radicals, reducing the risk of chronic diseases like cancer and Alzheimer's.

6. Nutrient Absorption: The healthy fats in peanuts aid in the absorption of fat-soluble vitamins like vitamin A and vitamin D, enhancing overall nutrient absorption.

7. Muscle Health: Peanuts are a good source of protein, which is essential for building and repairing muscles, making them beneficial for athletes and individuals engaging in regular exercise.

8. Brain Health: The niacin and folate content in peanuts support brain function and development, potentially reducing the risk of cognitive decline and improving mood.

However, it's essential to consume peanuts in moderation, as they are high in calories and may trigger allergic reactions in some individuals.



Uses Of Peanuts in Indian Kitchen 

  1. Peanuts are extensively used in Indian cuisine, offering flavour, texture, and nutrition to various dishes. Here are some common uses of peanuts in Indian kitchens:

  2. Chutneys and Sauces: Peanuts are a key ingredient in many Indian chutneys and sauces, such as peanut chutney (ground peanuts with spices and herbs), which is served as a condiment with dosa, idli, and other South Indian dishes.

  3. Curries and Gravies: Ground peanuts or peanut paste are often added to curries and gravies to enhance flavour, texture, and thickness. They are commonly used in dishes like peanut curry (shengdana chi amti) and peanut-based gravies for vegetables and meats.

  4. Snacks and Street Food: Roasted or fried peanuts are popular snacks in India, enjoyed on their own or mixed with spices and herbs. They are also a common ingredient in street food snacks like bhel puri, a savory snack made with puffed rice, vegetables, and chutneys.

  5. Sweets and Desserts: Peanuts are used in traditional Indian sweets and desserts, such as peanut ladoo (sweet balls made with peanuts, jaggery, and ghee) and chikki (a type of brittle made with peanuts and jaggery or sugar).

  6. Vegetable Stir-Fries: Peanuts are often added to vegetable stir-fries for added crunch and flavour. They pair well with vegetables like cabbage, beans, and carrots, adding a nutty taste to the dish.

  7. Pilafs and Rice Dishes: Peanuts are sometimes added to rice dishes and pilafs for extra texture and protein. They can be sprinkled on top of rice dishes or mixed into the rice during cooking.

  8. Spice Mixes: Ground peanuts are used in spice mixes and masalas to add depth and richness to Indian dishes. They are often combined with other spices like cumin, coriander, and chili powder to create flavourful blends.

Overall, peanuts are a versatile ingredient in Indian cuisine, used in a wide range of savoury and sweet dishes to add flavor, texture, and nutritional value.

6 recipes using peanuts 

1.Peanut Chutney:

Ingredients:

  • 1 cup roasted peanuts

  • 2-3 green chilies

  • 2 cloves of garlic

  • Small piece of tamarind (about 1 teaspoon)

  • Salt to taste

  • Water as needed

Method:

  1. In a blender, combine roasted peanuts, green chilies, garlic, tamarind, and salt.

  2. Grind into a coarse paste, adding water gradually until desired consistency is reached.

  3. Transfer to a serving bowl and serve as a side with dosa, idli, or any South Indian breakfast dishes.

2. Peanut Masala:

Ingredients:

  • 1 cup roasted peanuts

  • 1 onion, finely chopped

  • 2 tomatoes, chopped

  • 2 green chilies, slit

  • 1 teaspoon ginger-garlic paste

  • 1/2 teaspoon turmeric powder

  • 1 teaspoon cumin seeds

  • 1 teaspoon coriander powder

  • 1/2 teaspoon garam masala

  • Salt to taste

  • 2 tablespoons oil

Method:

  1. Heat oil in a pan. Add cumin seeds and let them splutter.

  2. Add chopped onions and green chilies. Sauté until onions turn golden brown.

  3. Add ginger-garlic paste and cook until raw smell disappears.

  4. Add chopped tomatoes and cook until they turn soft and mushy.

  5. Stir in turmeric powder, coriander powder, garam masala, and salt.

  6. Add roasted peanuts and mix well. Cook for a few more minutes.

  7. Garnish with chopped cilantro and serve hot with roti or rice.

3. Peanut Salad:

Ingredients:

  • 1 cup boiled peanuts

  • 1 cucumber, chopped

  • 1 tomato, chopped

  • 1 onion, finely chopped

  • 2 tablespoons chopped cilantro

  • Juice of 1 lemon

  • Salt to taste

  • 1/2 teaspoon chaat masala (optional)

Method:

  1. In a large mixing bowl, combine boiled peanuts, chopped cucumber, tomato, onion, and cilantro.

  2. Squeeze lemon juice over the salad.

  3. Sprinkle salt and chaat masala (if using).

  4. Toss well until everything is evenly coated.

  5. Serve immediately as a refreshing salad.

4. Peanut Ladoo:

Ingredients:

  • 1 cup roasted peanuts

  • 3/4 cup grated jaggery

  • 2 tablespoons ghee (clarified butter)

  • 1/2 teaspoon cardamom powder

Method:

  1. Grind roasted peanuts into a coarse powder using a blender or food processor.

  2. Heat ghee in a pan over low heat. Add grated jaggery to the pan.

  3. Stir continuously until the jaggery melts and forms a syrup-like consistency.

  4. Add the peanut powder and cardamom powder to the pan. Mix well until everything is combined.

  5. Turn off the heat and allow the mixture to cool slightly.

  6. While the mixture is still warm, shape it into small balls (ladoos) using your hands.

  7. Repeat with the remaining mixture.

  8. Let the ladoos cool completely before serving. Enjoy as a sweet treat.

5. Peanut Rice:

Ingredients:

  • 2 cups cooked rice

  • 1/2 cup roasted peanuts

  • 1 teaspoon mustard seeds

  • 8-10 curry leaves

  • 2 green chilies, slit

  • 1/2 teaspoon turmeric powder

  • Salt to taste

  • 2 tablespoons oil

Method:

  1. Heat oil in a pan. Add mustard seeds and let them splutter.

  2. Add curry leaves and slit green chilies. Sauté for a few seconds.

  3. Add cooked rice to the pan. Mix well to combine.

  4. Stir in turmeric powder and salt.

  5. Add roasted peanuts and mix again until everything is evenly distributed.

  6. Cook for a few more minutes, stirring occasionally, until heated through.

  7. Serve hot as a main dish or side with yogurt or pickle.

6. Peanut Curry (Shengdana Chi Amti):

Ingredients:

  • 1 cup roasted peanuts

  • 1/4 cup grated coconut

  • Small piece of tamarind (about 1 teaspoon)

  • 1 tablespoon jaggery (optional)

  • 1 teaspoon turmeric powder

  • 1 teaspoon cumin seeds

  • 1 teaspoon coriander seeds

  • 2-3 dried red chilies

  • 3-4 garlic cloves

  • Salt to taste

  • 2 tablespoons oil

Method:

  1. Dry roast cumin seeds, coriander seeds, dried red chilies, and garlic cloves until fragrant.

  2. Grind the roasted spices along with roasted peanuts, grated coconut, tamarind, jaggery (if using), turmeric powder, and salt into a smooth paste using a blender or food processor.

  3. Heat oil in a pan. Add the ground paste and cook over medium heat for a few minutes.

  4. Add water to adjust the consistency of the curry as desired.

  5. Bring the curry to a gentle boil, then reduce the heat and let it simmer for 5-7 minutes.

  6. Serve hot with steamed rice or roti.

Conclusion In conclusion, peanuts are a versatile and nutritious ingredient widely used in Indian cuisine. From savory dishes like peanut masala and peanut curry to sweet treats like peanut ladoo, peanuts add flavor, texture, and nutritional value to a variety of recipes. Whether roasted, ground into chutneys, or mixed into salads, peanuts offer a delicious way to enjoy the rich flavours of Indian cooking. With their abundance of protein, healthy fats, and essential vitamins and minerals, peanuts not only enhance the taste of dishes but also contribute to a balanced and wholesome diet. So next time you're in the kitchen, consider incorporating peanuts into your Indian culinary adventures for a delightful and satisfying meal experience.