How To Make Roasted Peanut Soup In Ghana

Ever wondered what the most exciting and rarely known fact of West Africa is? The abundance of roasted peanut soup!

Everybody loves eating roasted peanuts. There often comes a feeling of hunger during the day that makes you want to munch on something healthy and light. Setting a bowl of roasted peanuts near your desk will instantly overpower your cravings, leaving you healthy and satisfied.

So many regions like to eat peanuts in unique formations, and the Ghanaians prefer to eat it in the form of soup. Roasted peanuts alone are super-healthy for the brain and heart, so imagine how flavorful they’lltaste with soup!

The production of peanuts in Ghana is higher than any other state because peanut farmers have increased peanut farming as wholesale prices are rising.

Nevertheless, there are many different ways to make roasted peanut soup in Ghana, but before we get to the main point, let’s talk a little about how peanut soup became sospecial among Ghanaians.

Without further ado, let’s dive into the beautiful roots of Ghana and the varieties of roasted peanut soups to try.

History of Roasted Peanut Soup?

Roasted peanut soup has many names: Ghanaian groundnut stew, African peanut soup, peanut-tomato stew, or NkateMaafe or Nkawan. Regardless of the name, it is a protein-rich meal that can be enjoyed with a vegetarian or chicken dish.

While no one properly knows where or when the first roasted peanut soup was made, historians mark West Africa to be the birthplace fo this meal

Relation of Roasted Peanut Soup with Kwanzaa

Kwanzaa is an American holiday that celebrates African-American heritage. The groundnut stew/roasted peanut soup is often the integral dish of the occasion.

The enslaved Africans brought peanuts to this country, who used to call them pindars and goobers. Thomas Jefferson and George Washington were quire fond of peanuts. Due to several types of research, peanuts are now an essential part of the American diet.

There are still many pre-existing records of African-Americans cooking soup and countless other recipes from groundnuts during the 17th century.

Moreover, African-Americans still serve roasted peanut soup during Kwanzaa to praise the importance of African roots.

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Origin of Roasted Peanut Soup?

As far as the origin is concerned, no one knows how roasted peanuts became famous in the African region. As mentioned above, enslaved Africans were the ones who brought peanuts to this land of America. Since then, they have been making peanut soup.

Peanuts are commonly known as groundnuts in other parts of the world, and they are not native to Africa. They came from South America by the Portuguese and Spanish colonists.

All we know is peanut soup became a meal after the 1560s – after the introduction of peanuts. Since then, variations on peanut soup began appearing throughout most West African areas, including Nigeria, Senegal, and The Gambia.

Is roasted peanut soup healthy?

Yes, roasted peanut soup is healthy!

The traditional West African soup contains peanut butter to intensify the rice ball and other veggies. It is rich in protein and delicious at the same time.

What are the Pros & Cons of Eating Roasted Peanuts Soup?

People eat roasted peanut soup with many different ingredients. Each item of food adds unique benefits, flavor, and health benefits to the meal.

If you still find eating peanut soup non-preferable, consider this list of pros and cons to help you identify whether peanut soup is right for you or not. Chances are, it’s a superfood, so it’s right for you.

Pros

• Contains heart-healthy fats

• Rich in antioxidants

• Peanut soup is a high source of protein

• Full of essential vitamins

• Peanuts are a firm source of minerals

Cons

• Roasted peanut soup is life-threatening for people who are allergic to nuts

• Consuming too much peanut soup may increase weight

Who invented roasted peanut soup in Ghana?

Groundnut soup or peanut soup is a staple of the African cuisine, but it is also eaten in different parts of the world.

In Ghana, roasted peanut soup is often eaten with omotuo or fufu. However, we don’t know who invented peanut soup in Ghana, but we do know that it belongs to the Bambara and Mandinka tribe of Mali.

How Often Can I Eat Roasted Peanut Soup with Rice?

The majority of Ghanaians prefer to eat Roasted peanut soup with rice. We can’t blame them because the thought of dipping rice into peanut stew is mouthwatering.

The creamy combo of ginger, tomato paste, garlic, and peanuts is fantastic, and everyone should try it.

Eating peanut soup with rice offers 15g of protein, Vitamin C & A, Calcium, and Iron. Therefore, what could go wrong?

The best-recommended dosage of this meal is twice a week, making it worth the wait and healthy.

What are the Side Effects of Overeating Roasted Peanuts Soup?

Consuming a lot of roasted peanut soup may increase your sodium intake, which is harmful to health. Therefore, watch out for these side effects of overeating roasted peanuts:

• Obesity

• Nutritional deficiencies

• Increase blood sugar levels

• Issues with mineral absorption

Health Facts on Dry Roasted Peanuts Soup

Dry roasted soup is healthy for you because:

• It offers a remarkable dose of Vitamin E and Niacin

• An excellent carrier of folic acid

• Includes cholesterol-free protein

• The perfect source of magnesium and potassium

• Promotes normal blood pressure

Roasted Peanut Soup: Nutritional Benefits

Roasted peanut soup is healthy for the human heart because it contains these nutritional values:

• Pantothenic acid

• Vitamin B6

• Magnesium

• Potassium

• Iron

• Selenium

• Vitamin E

• Folate

• Thiamin

• Choline

• Riboflavin

• Copper

• Niacin

Protein in Roasted Peanut Soup

Peanuts alone are an excellent source of protein, and the content ranges from 23-30%, making peanuts a healthy source of protein.

Whereas, when it comes to the protein in roasted peanut soup, you get 18g of protein in total – enough to boost your heart and brain.

Which parts of the world eat more Roasted Peanut Soup?

Although roasted peanut soup is eaten all over the world, it is eaten the most in Ghana and other West African regions.

Are there Calories in Dry Roasted Peanut Soup?

Yes, there are calories in dry roasted peanut soup, ranging from 436-500. However, this is an acceptable amount when you plan to eat roasted peanut soup once a week and not every day.

How do you mash Plantain with Roasted Peanut?

The same way you mash potatoes. Gather the roasted peanuts on a flat surface, add the plantain, use your masher to mash them together.

Is it wrong to Eat Roasted Peanuts Soup Every Day?

If you are looking for an optimistic answer, then “yes.” Eating roasted peanut soup every day can give you plenty of benefits, but this is the type of meal you eat with a new dish, so there’s a high chance of gaining weight.

But if gaining weight is not an issue for you, then eat away! Still, it’s recommended to eat roasted peanut soup once a week.

How many ounces of Roasted Peanut Seeds do I need to make soup for 5 to 10 people?

Four ounces of roasted peanut seeds are enough to make peanut soup for a group of five to ten people. Additionally, you can change the quantity according to your preferences as well.

How long does it take to make Roasted Peanut Soup?

It usually takes one hour to make roasted peanut soup, but it can take longer depending on one’s speed of cooking and type of soup.

What meat is the best for the roasted peanut soup?

Beef is the most preferred meat to add in roasted peanut soup because it intensifies the flavor and offers extra protein.

Can I mix vegetables with my Roasted Peanut soup Recipe?

Of course! A roasted peanut soup wouldn’t be the same without vegetables. You can mix all sorts of vegetables in the mix, including garlic, onions, tomatoes, potatoes, lettuce, peppers, carrots, or whatever you love.

You can even add fruits for flavor, such as oranges, bananas, avocados, and more.

Which vegetables are the best to combine?

The best vegetables that’ll taste awesome in roasted peanut soup include carrots, garlic, tomatoes, potatoes, onions, and pepper. Also, these are the standard vegetables used in the original Ghanian Peanut Soup.

Nutritional Facts: All types of Peanuts

All types of peanuts are healthy and nutritious to eat; check out this chart for prove:

• Protein: 7.3 g

• Total Fat: 144 g

• Calories: 161

• Total Carbohydrate: 4.6 g

• Vitamin E: 2.4 mg AT

• Niacin: 3.4 mg

• Potassium: 200 mg

• Sodium: 5 mg

• Selenium: 2.0 mcg

• Phosphorus: 107 mg

• Calcium: 26 mg

• Folate: 68 mg

• Cholesterol: 0.0 mg

• Iron: 1.3 mg

How many calories are there in 15 ounces of roasted peanuts?

There are 161 calories in 15 ounces of roasted peanuts, sufficient for health, and crave-settling.

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