Once upon a time i was one of those that felt groundnut, tomato, pepper and a host of other ingredients was a horrible soup combination. Well, that was long before i tried it myself. Not only was i blown away, the whole family was blown away too by the wonderful taste. Regrettably, i just made a small pot that day and had to go under the pouring rain to the market to get ingredients for a whole new pot of soup the next day.
Groundnut soup is really popular especially in the Southern and Northern parts of Nigeria. In ghana, groundnut soup is also known as Nkatenkwan where it’s eaten with Banku and tilapia…Yum! If you haven’t tried it before, you’d need to take my word on this one when i say it’s finger licking gooooddd!!!. Apart from the taste, you stand to gain a whole lot from the health benefits of groundnuts listed below.
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Groundnut soup is really popular especially in the Southern and Northern parts of Nigeria. In ghana, groundnut soup is also known as Nkatenkwan where it’s eaten with Banku and tilapia…Yum! If you haven’t tried it before, you’d need to take my word on this one when i say it’s finger licking gooooddd!!!. Apart from the taste, you stand to gain a whole lot from the health benefits of groundnuts listed below.
Click Here for more groundnut recipes
How to make Groundnut soup a.k.a Ihewewe
Prep time: 15 minutes
Cook time:1 hour
Total time:1 hour 15 mins
Misc: Serve hot
• Groundnuts are an extremely high source of plant protein. This should be regularly incorporated in diet for children, vegetarians and protein deficient people.
• Groundnuts contain a good level of monounsaturated and polyunsaturated fats that keep the heart healthy, thereby reducing the risk of coronary heart diseases.
• Groundnuts are good sources of Tryptophan, an essential amino acid which is important for the production of serotonin, one of the key brain chemicals involved in mood regulation. Tryptophan also helps fight Depression by raising serotonin’s antidepressant effects when there is an increased amount of serotonin in the blood.
Cook time:1 hour
Total time:1 hour 15 mins
Misc: Serve hot
Ingredients:::
• 1 kg Beef
• 500g Assorted meat (Tripe”Sharki”, pomo “Cow hide”, intestine “ Roundabout”)
• 1 medium sized dry Fish
• 2 cups Roasted groundnuts
• 2 cooking spoons palmoil/ vegetable oil
• ½ medium Sized onion – chopped
• 4 plum tomatoes
• 3 Red Scotch bonnet “Ata rodo”
• 1 medium size dry fish
• 3 tbsp. Crayfish – ground
• 1 tbsp. Dried pepper – Optional
• 2 Calabash Nutmeg “iwo/erhe”
• A handful of either washed bitter leaves, scent leaves or pumpkin leaves – chopped.
Directions:::
Step 1: The first step is to roast the iwo/ erhe over direct flame. Remove the shell and pound into a smooth powder. Calabash nutmeg is also known as; Gudan Miya, Ikpoosa, Ehuru, Ehu, Posa, Iwo, Erhe.
Step 2: Wash the beef and assorted meat and place in an empty pot. Add crushed seasoning cubes, dried pepper, salt to taste and just enough water to cover the meat. Cook for about 25 minutes till tender. Soak the dry fish in hot water to soften, remove the bone and add to the cooked meat in the pot. Leave to cook for about 5 minutes more. Set this aside.
Step 3: Pour the roasted groundnuts into a blender, add water and into a smooth paste with a blender – Set this aside. Wash and blend the tomato and pepper into a smooth puree – Set this aside.
Step 4: Pour the oil into a pot and pre-heat for about 2 minutes. Add the chopped onion and fry until translucent. Pour the groundnut paste into the pot, rinse the blender with a little water and also pour into the pot. Leave to cook for 10 minutes. Add the tomato & pepper puree, stir to mix then pour in the meat with stock . Add the crayfish and ground iwo, stir and leave to cook for about 10 minutes. Add the chopped vegetable and leave to simmer for 3 mins.
Turn off the burner and serve with eba, pounded yam or any form of swallow.
Health benefits of groundnuts:::
• Groundnuts contain a good amount of Folate which helps promote Fertility.
• Groundnuts are an extremely high source of plant protein. This should be regularly incorporated in diet for children, vegetarians and protein deficient people.
• Groundnuts contain a good level of monounsaturated and polyunsaturated fats that keep the heart healthy, thereby reducing the risk of coronary heart diseases.
• Groundnuts are good sources of Tryptophan, an essential amino acid which is important for the production of serotonin, one of the key brain chemicals involved in mood regulation. Tryptophan also helps fight Depression by raising serotonin’s antidepressant effects when there is an increased amount of serotonin in the blood.
• Groundnuts contain important Vitamins for overall growth and development such as Vitamin B3 or niacin which Boosts Memory Power
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