I have fond memories of eating salted boiled peanuts on the beach in Mumbai . Off course I will not do that now for fear of contaminated water the peanuts are boiled in . I remember seeing them in one of our trips in the U.S. many years back and me and my husband loved them. Apparently they are popular as Southern speciality in US. Then my friend made a salad of boiled peanuts with raw green mango for us. I had never had peanuts in that form before. It was extremely delicious and flavourful and I was intrigued by the unusual combination. Yesterday I had a dinner party at home and I made this salad with peanuts ,mango, chickpeas, cilantro and mint and it was a hit, everybody loved the melange of unusual flavours. This salad would be perfect as high fiber, high protein and a high antioxidant dish .
While researching the nutritional profile of boiled peanuts I was quite surprised to find that not only are the the boiled peanuts lower in calories than the roasted ones but also the amount of antioxidants (isoflavones) are 4 times more than roasted or raw peanuts . One serving (28 gms or 32 peanuts ) has 89 calories , 4 gms. of protein,fiber,good fats and a high mineral content (calcium,magnesium,phosphorus,potassium and sodium).
But guess what the boiled peanuts contain more RESERVATOL than roasted peanuts or peanut butter ,a type of polyphenol found generally in grapes and wine !!!! Now that is impressive as it is an antioxidant best known for its anti inflammatory properties,lowering blood sugar and preventing cancer and heart disease . Voila!!! one more reason for non drinkers like me and my husband to have boiled peanuts and enjoy the benefits of drinking wine and off course without adding too much salt .
- 2 cups raw peanuts
- 1 cups boiled chickpeas
- 1 green chilli finely chopped
- 1 raw mango finely chopped (available in an Indian or an asian grocery store)
- 1 tsp.olive oil or ghee ( clarified butter )
- 1 tsp. Mustard seeds
- salt to taste
- 3-4 tbsp. finely chopped cilantro
- 3- 4 tbsp. finely chopped mint
- juice of 1/2 lemon
- sprig of curry leaves ( optional available in an Indian grocery store )
- 1/2 tsp. cayenner pepper
- In a pressure cooker boil 2 cups of peanuts 1/2 to 3/4 cup of water with very little salt till soft but not mushy. Since I was cooking them for the first time , it took me some time to figure out the right texture not too mushy and not ( al dante) like pasta but somewhere in between. I wish I could show you the right texture. Or you could boil it in a pot like you would any beans ,this off course takes lot longer but believe me it is worth all the extra effort.
- Heat the oil in a frying pan and put mustard seeds and cover the pot ( otherwise the seeds will fly all over ) and wait for them to change colour and pop.
- Add curry leaves once the mustard seeds stop popping.
- Sauté the curry leaves for a minute or two and turn off the sttove.
- Mix with the remaining ingredients and serve. You may refrigerate it before serving.