By Djougwa kouemo Patricia
First of all I am going to tell you on the nutrient of groundnut to the body for we have to know all the nutrients food contents so that we can know how to consume it and when to consume it.
Groundnut have very strong nutritional profile. They contain protein fibers, and many other key vitamin and minerals.
Groundnut comes in different forms either roasted, salted, chocolate coated and as peanut butter. They are very good source of nutritional fat or healthy fat , they also contain potassium, phosphorous, magnesium, and vitamin B even though they are high in calories, groundnuts are rich in nutrient and low in carbohydrate. Groundnuts are excellent as protein is consent and the recommended daily intake of protein in adult is 46g for women and 56g for men protein is very essentially in the body for it build the and repair the body cell so the amount of protein taken it varies on the persons activity and age.
I have given you too much of my secret let’s move on in cooking.
This meal can be cooked using variety of meat or fish like mushrooms, chicken etc.
Prep time 15 minutes
Cook time 35minutes
Total time 50 minutes
Servings: 5 people
- I cups of roasted groundnut
- 1/2killo cooked beef and stock
- 1 small leeks
- I onion
- 2 gloves Garlics
- Small Ginger
- 1 smoke fish clean
- 2 small tomatoes
- 1 cup of groundnut oil
Clean up garlic, ½ onions, leeks, ginger and tomatoes wash them and blend them for 5 minutes then put it aside then chop the remaining ½ onions.
In to the blender put in the roasted groundnuts and grain it for about 7 minutes let it be well grain.
Then put your pot on fire, add in your groundnut oil then fry the chop onion for 2 minutes then add the grounded tomatoes spices and allow it on fire for about 1O minutes while stirring to prevent it from burning.
Later add your stock beef water in to the pot, allow it to boil , when it start boiling add your grounded groundnut in to the pot and cover your pot half way to prevent it from poring, after 5 minutes add in your beef and smoke fish. Allow it for about 15 minutes while stirring to prevent it from burning.
Serve it warm over rice, boil plantains or with yams or fufu of your choice.