Vigna subterranea, or the Bambara groundnut, is a traditional and indigenous African legume. As the name suggests, the nuts grow underground, similar to peanuts. They are valued not only for their taste but also for their ability to thrive in regions with poor soil and limited rainfall. Nutritionally, they are a powerhouse, providing protein, carbohydrates, and other essential nutrients.
The Bambara groundnut is an indigenous African legume, considered one of the continent’s underutilized crops. It thrives in regions with limited rainfall and poor soils, making it an essential food source in challenging environments. The seeds, rich in protein and energy-providing carbohydrates, are traditionally boiled, roasted, or incorporated into various dishes.
Nutritional Information (per 100g raw):
- Calories: ~370 kcal
- Protein: ~18g
- Carbohydrates: ~63g
- Sugars: ~5g
- Fat: ~6.5g
- Dietary Fiber: ~5g
Ingredients:
- 100% Vigna subterranea (Bambara groundnut)
How to Use:
- Soak: It’s beneficial to soak them for a few hours before cooking, though they cook faster than many other beans.
- Boiling: Typically boiled until soft after soaking.
- Roasting: Can be roasted to bring out a richer flavor.
- Flour: Can be ground into a flour for various dishes.
Recipe Idea – Spiced Bambara Groundnut Soup: Ingredients:
- 1 cup Bambara groundnuts, soaked and boiled until soft
- 2 tbsp palm oil
- 1 onion, chopped
- 2 tomatoes, blended
- 2 cloves garlic, minced
- 1 tsp ginger, minced
- 1 chili pepper, minced (adjust to taste)
- Salt and pepper to taste
- 2 cups vegetable broth or water
Instructions:
- In a pot, heat the palm oil and sauté onions until translucent.
- Add garlic, ginger, and chili pepper. Sauté for a couple more minutes.
- Add the blended tomatoes and cooked Bambara groundnuts to the pot.
- Add the vegetable broth or water and bring to a boil.
- Reduce the heat and let it simmer for about 20-30 minutes.
- Season with salt and pepper to taste.
- Serve hot with rice or a side of your choice.
Diets it fits into:
- Gluten-Free
- Vegan
- Vegetarian
- High-Protein
Note: Vigna subterranea is especially valued in areas prone to drought due to its ability to grow in such challenging conditions. It holds significant potential as a sustainable crop in regions facing climate variability and food security issues.
