Fondly called Badavara Badami a poor man,s almond in Kannada, peanuts are one of the popular oil seeds known to humankind since centuries. The nuts are packed with many health-benefiting nutrients essential for optimum health and wellness. Roasted peanuts - a snack by itself could be turned into a delicious chutney, chutney pudi, chikki, with least efforts. I keep roasted peanuts handy in my kitchen shelf and use it to my convenience depending on the situation - use them in Chitranna, ennegayi, chutney.spread etc. Posted here is a very simple peanut chutney that pairs up very well with chapathi, dose, ragi rotti etc. A great dip and spread option as well.
- Ease - very easy
- Preparation time - 10 minutes
- Cooking time - 10 minutes
- Roasted peanuts - 1 cup
- Grated desicated coconut - 1 cup
- Broken red chillies - 4 -5
- Asafoetida - 2 -3 grains
- Curry leaves 4 sprigs
- Salt - to taste
- Mustard seeds - 1/2 spoon
- Oil - 1 spoon
- Roast peanuts under llow flame till golden brown and crisp
- Heat 1/4 oil in a kadai , fry asafoetida and curry leaves fry till crisp
- Add chillies and fry for further 1 minute.
- Keep all the fried ingredients aside
- Heat remaing oil and add mustard seeds and let them crackle.
- Grind all the roasted ingredients with grated coconut, salt and 1/4 cup water
- Add seasoning.
- Adjust the thickness of chutney by adding water if required
- Roasted peanuts are available in market. Roasted in the kilns they are evenly roasted and just right.
- If the ingredients are powdered instead of grinding with water you can store it and use it whenever required
Nutrition and Health benefits
- Recent research studies suggest that roasting/boiling enhances antioxidant bio-availability in the peanuts.
- The kernels are an excellent source of vitamin E (α-tocopherol); containing about 8 g per100 g. vitamin E is a powerful lipid soluble antioxidant which helps maintain the integrity of cell membrane of mucus membranes and skin by protecting from harmful oxygen free radicals
- The nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. 100 g of peanuts provide about 85% of RDI of niacin, which contribute to brain health and blood flow to brain.
- The nuts are rich source of minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc, and selenium.
- They compose sufficient levels of mono-unsaturated fatty acids especially oleic acid. It helps lower LDL or "bad cholesterol" and increase HDL or "good cholesterol” level in the blood.
- The kernels are a good source of dietary protein; compose fine quality amino acids that are essential for growth and development.
- Research studies have shown that peanuts contain high concentrations of poly-phenolic antioxidants, primarily p-coumaric acid. This compound has been thought to reduce the risk of stomach cancer by limiting formation of carcinogenic nitrosamines in the stomach.
- Peanuts are an excellent source of resveratrol, another polyphenolic antioxidant. Resveratrol has been found to have protective function against cancers, heart disease, degenerative nerve disease, Alzheimer's disease, and viral/fungal infections.
- Source - Nutrition and You