A bowl of Ghana’s nutritious groundnut soup
Peanut butter soup, also known as ‘nkatenkwan’ in the Twi language, is a flavorful Ghanaian staple that habours a variety of beneficial nutrients.
It is a versatile dish that accompanies all kinds of carbohydrates, so, it is often cooked in Ghanaian homes.
Health benefits of peanut butter or groundnut soup:
1. Protein and Energy: Peanut butter is a good source of protein and fiber, which can help convert carbohydrates into energy and promote feelings of fullness. Groundnut soup is typically made with protein-rich ingredients like chicken, beef, or fish, providing essential amino acids for muscle building and repair.
2. Healthy Fats: Peanuts are a good sources of monounsaturated and polyunsaturated fats, which are beneficial for heart health. These fats can help lower bad cholesterol levels.
3. Fiber: The inclusion of vegetables in the soup provides dietary fiber, aiding digestion and promoting a healthy digestive system. Fiber can also help with weight management by increasing feelings of fullness.
4. Vitamins and Minerals: Peanuts contain various vitamins and minerals, including vitamin E, niacin, folate, magnesium, and phosphorus, which play vital roles in energy metabolism, cell function, and overall health.
Ingredients
Groundnut/peanut butter
Protein of choice (chicken, beef, fish)
Ginger
Garlic
Onion
Scotch bonnet pepper
Tomatoes
Tomato puree
Salt and seasoning
Instructions
1. Blend or mix peanut butter with tomato puree
2. Pour out mixture and simmer for about 20 minutes or until mixture thickens and oil begins to settle on top. While stirring to avoid lumps and burn.
3. Thoroughly wash and add protein to a large pot
4. Blend other ingredients (ginger, onion, garlic, pepper) and add to the washed protein
5. Add the fresh tomatoes and allow it simmer for 10mins on medium heat
6. Take out tomatoes to blend and add it back to the steaming pot of protein
7. Allow it simmer for about 5 minutes and add the cooked peanut butter
8. Stir well and add water to a preferred consistency
9. Adjust salt and seasoning and allow it simmer on low heat for about 30-40 minutes while stirring occasionally
10. Soup is ready to be served
Peanut butter soup is very versatile and can accompany any type of carbohydrate.
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