Groundnut Sauce (From East and West Africa)

May 16, 2023May 16, 20230 0

Groundnut Sauce from East and West Africa recipe for your dinner

by The Chefin African

Prep

10 min

Cook

30 min

Ready In

40 min

Level

Easy

Rating

Ingredients

	1 tablespoon canola oil
	1 medium onion , peeled and chopped
	2 medium tomatoes , cut into bite-sized pieces
	1 small eggplant , cut into bite-sized pieces ( with or without peel )
	1/2 cup peanut butter , smooth unsweetened ( you can find this in the health food section of many supermarkets )
	1/4 cup water

Nutrision Information

Servings Per Recipe

4-6

Calories

320

Sugar

Fat

27g

Groundnut sauce, also known as peanut sauce, is a staple in both East and West African cuisines. It is a versatile dish that can be customized to include various vegetables and spices. This recipe features eggplant and tomatoes cooked in a rich and creamy peanut sauce. The nutty and slightly sweet flavors of the sauce make it a great complement to any rice or flatbread dishes. Groundnut sauce is enjoyed as a main dish in Africa but can also be used as a dipping sauce for meats or vegetables. It is a great way to explore new flavors and add variety to your dinner routine.

Instructions

1.	In a large pot, heat the oil over medium-high heat.
2.	Add the chopped onion and cook until softened.
3.	Add the tomatoes and eggplant and cook until the vegetables are tender.
4.	In a small bowl, whisk together the peanut butter and water until smooth.
5.	Add the peanut butter mixture to the pot and stir until well combined.
6.	Reduce the heat to low and simmer the sauce for 10-15 minutes until the flavors have melded together.
7.	Serve hot over steamed rice or with your favorite flatbread.

PROS

Groundnut sauce is a flavorful and protein-packed vegetarian dish that is easy to make and perfect for weeknight dinners.

It is also a great meal prep option as it can be refrigerated for up to a week and reheated when needed.

Groundnut sauce is a staple in many African cuisines and is a great way to explore new flavor profiles.

CONS

Groundnut sauce is high in calories and fat due to the peanut butter used as the base.

It may not be suitable for those with nut allergies.

Some people may find the texture of the sauce too thick or heavy.

HEALTH & BENEFITS

Groundnut sauce is a great source of plant-based protein and healthy fats from the peanuts.
It is also high in fiber from the vegetables used in the recipe.
The vitamins and minerals found in the onions, tomatoes, and eggplant used in this recipe contribute to overall health and well-being.
Consuming this sauce in moderation can help support a healthy and balanced diet.