Malawi • Africa • easy • 65 mins
Malawi Groundnuts
Description
Groundnuts, also known as peanuts, are a staple ingredient in Malawian cuisine, often used in various dishes and sauces. This dish highlights the rich agricultural heritage of Malawi, where groundnuts are cultivated and celebrated for their nutritional value and versatility.
Ingredients
- 2 cups raw groundnuts (peanuts)
- 4 cups water
- 1 onion, chopped
- 2 tomatoes, chopped
- 2 cloves garlic, minced
- 1 teaspoon salt
- 1 tablespoon vegetable oil
- 1 teaspoon chili powder (optional)
Instructions
- Rinse the groundnuts under cold water and soak them in water for about 2 hours.
- Drain the soaked groundnuts and place them in a pot with 4 cups of fresh water. Bring to a boil and then reduce to a simmer. Cook for about 30-40 minutes or until the groundnuts are tender.
- In a separate pan, heat the vegetable oil over medium heat. Add the chopped onion and sauté until translucent.
- Add the minced garlic and chopped tomatoes to the pan, cooking until the tomatoes break down and form a sauce.
- Once the groundnuts are cooked, drain them and add them to the tomato mixture. Stir well to combine.
- Season with salt and chili powder if desired. Simmer for an additional 10 minutes to allow the flavors to meld.
- Serve warm as a side dish or over rice.
Nutritional Information
Calories: 250 per serving
Servings: 4
Dietary: dairy-free, gluten-free, vegan
⚠️ Allergens: nuts
Health Benefits
Groundnuts are an excellent source of plant-based protein, healthy fats, and essential vitamins such as E and B-complex, promoting heart health and energy metabolism. The incorporation of tomatoes and garlic adds antioxidants and anti-inflammatory properties, which can enhance overall immunity. This dish is culturally significant in Malawi, providing a comforting, nutrient-dense meal that supports a balanced, vegan diet while being naturally gluten and dairy-free.
Cultural Significance
Groundnuts are deeply embedded in Malawian culture, often associated with communal meals and family gatherings. They are not only a source of sustenance but also a symbol of hospitality and sharing in Malawian society.
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