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Nutty high-protein delicacies

The humble groundnut, aka peanut, is a powerhouse of proteins, vitamins and minerals. Many people tend to avoid peanuts because of its high fat content. What they probably don’t know is that peanuts lower bad and increase good cholesterol. They prevent heart, Alzheimer’s, and nerve diseases and diabetes and fight depression. Peanuts help our bodies flush out toxins, are high in vitamin E, which aids skin rejuvenation and slows the ageing process.
Though peanuts are a popular snack, they are also commonly used as a cooking ingredient. Here are three nutty recipes that your family will love. -Sneha Arora

PEANUT SALAD

Ingredients
» 1 cup roasted and broken peanuts
» 1 cup chopped tender spinach leaves
» 1 small onion
» 1 capsicum
» ½ cup pomegranate seeds
» 3 chopped strawberries
» 1 cucumber
» ½ tsp chaat masala
» 1 large lemon
» 1 finely chopped green chilli

Preparation guide
» Finely chop the onion, bell pepper, spinach, cucumber and add the pomegranate seeds and chopped strawberry.
» Add the chaat masala and green chilli. Now add the roasted peanuts and toss salad to mix well.
» Finally add the salt and lime.

CHICKEN IN PEANUT CURRY

Ingredients
» ½ kg boneless chicken
» 1 cup peeled peanuts
» 2 onions
» 2 bell peppers
» 4-5 garlic flakes
» 2 green chillies
» ½ tsp red chilli powder
» ½ tsp garam masala powder
» 2 tbsp sweet onion sauce
» Salt to taste
» 1 tbsp butter
» 1 tbsp spring onions
» 2 pureed tomatoes

Preparation guide
» Cut the chicken into cubes and wash thoroughly.

» Add butter in a non-stick pan. After the butter melts, add the finely chopped garlic and green chillies. Saute for a minute and add the diced onions and bell pepper. Continue sautéing for two-three minutes without overcooking.

» Add tomato paste and cover the pan for three-four minutes. Meanwhile, grind the peeled peanuts and add some water to form a paste.

» Now add the peanut paste and all the masalas and onion sauce. Cover the mixture for one minute and add the chicken cubes. Stir and simmer for 10 minutes.

» Garnish with the spring onions and serve with steamed rice or dosa.

PEANUT OKRA

Ingredients
» 1 kg okra (ladies fingers), washed, dried and cut in 1 inch cubes
» 1 tsp mustard seeds
» ½ tsp turmeric
» 1 tsp salt
» 1 pinch asafoetida
For the masala
» ½ cup groundnuts
» 6-7 garlic flakes
» 3 dry red chillies
» 1 inch tamarind

Preparation guide
» Roast the groundnuts and cool them. Grind the groundnuts in a mixer for three seconds. When the groundnuts are half done, add the garlic, red chillies and tamarind and grind again into a coarse powder.

» In a cooking pot (kadai), add oil, mustard, asafoetida, turmeric and salt. After the mustard splutters, add the okra cubesand stir on a high flame for two minutes.

» Simmer and cook for about 10 minutes. Keep tossing the okra cubes so they don’t stick to the bottom of the pot. When the okra is almost done, add groundnut masala and stir it, cover it again for two-three minutes and cook on a low flame.

» Serve with chappatis or puris.

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EducationWorld September 2019
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