March is National Peanut Month, and what better way to celebrate than by enjoying a delicious and nutritious dish made with peanuts?
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Uganda groundnut sauce, also called Binyebwa, is a traditional dish in Ugandan cuisine made from ground peanuts, vegetables, and spices, which are all purely natural and refined ingredients. It is commonly served with another staple in the region – Matooke (green unripe plantain or bananas, peeled, cooked, then pounded into a meal), ugali (a maize meal), or plain white rice.
The origin of Binyebwa dates back to the region that is now modern-day Uganda, where groundnuts (peanuts) are a common ingredient in the local cuisine. The sauce is believed to have been created by the Baganda people, one of the largest ethnic groups in Uganda. Today, Binyebwa remains a popular dish in Uganda, the second most common sauce after bean-based sauces.
Binyebwa is made with Uganda’s groundnuts, which have a characteristic red skin and a slightly reddish-gray hue that becomes more visible when cooked; it becomes smooth and ashy pink in color. You can purchase raw Uganda groundnuts in your local market and grind them into powder form or simply purchase the dry powdered groundnuts instead.
Alternatively you could use peanut butter, but it’s made from roasted peanuts and differs in flavor and color from groundnut powder. Consequently, Binyebwa made with peanut butter may not have the same taste and appearance as raw Uganda groundnuts or groundnut powder.
But whichever you choose, you’d get your desired result – A delicious and authentic Ugandan Groundnut Soup! Not only is it a flavorful and authentic dish that will transport your taste buds to Uganda, but it’s also a great way to enjoy the health benefits of peanuts.
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Here Are Some Health Benefits of Peanuts you Never Knew About
Peanuts are a nutrient-dense food packed with protein, fiber, healthy fats, and a range of essential vitamins and minerals. These nutrients are crucial for maintaining good health, and incorporating peanuts into your diet provides a long list of health benefits, including:
- Helps with weight loss:
Despite being calorie-dense, studies have shown that eating peanuts can help with weight loss by reducing appetite and promoting feelings of fullness.
- Heart-healthy:
Eating peanuts may reduce the risk of heart disease. They contain monounsaturated and polyunsaturated fats that can help lower LDL (bad) cholesterol levels and raise HDL (good) cholesterol levels.
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- May reduce the risk of diabetes:
Peanuts have a low glycemic index, meaning they don’t cause a rapid spike in blood sugar levels. This can help reduce the risk of developing type 2 diabetes. - Good for brain health:
Peanuts contain vitamin E, which is an antioxidant that helps protect the brain from oxidative stress. They also contain niacin and folate, which are vital for brain health.
Overall, incorporating peanuts into your diet, such as in Ugandan groundnut sauce recipe, can offer several health benefits, as seen above. However, I’d advise that you consume them in moderation due to their high-calorie content.
Read Also: Recipe: Moroccan Bissara Recipe | Fava Beans Soup or Dip
So, why not celebrate National Peanut Month by trying out this delicious and nutritious dish? Let’s get started on the recipe right away!
Prepare your mouth-watering Ugandan Groundnut Sauce with Sophie Mayiah, a true gourmet and passionate advocate for healthy living and yoga.
Sophie’s culinary expertise and commitment to a healthy lifestyle are reflected in her renowned cooking channel, My Africana. With Sophie’s step-by-step guidance, you can learn how to prepare healthy and delectable meals that nourish both the body and the soul.
Delicious Ugandan Groundnut Sauce Recipe
Ingredients
- 2 cups groundnut powder or groundnut paste
- 4 cups water
- 2 tablespoons vegetable oil
- I medium-sized onions
- I medium-sized tomatoes
- Vegetable broth (optional)
- Salt to taste
Instructions
- If using raw Uganda groundnuts, roast them in a pan over medium heat until lightly browned. Then, grind them into a powder using a food processor or blender. If using groundnut powder, skip this step.
- In a large pot or saucepan, heat the vegetable oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
You can also add some garlic for an additional flavor(optional).
- Add the chopped tomatoes and cook until they soften and start to break down, about 5-7 minutes.
- Add the groundnut powder paste to the pot and stir well to combine with the onion, garlic, and tomato mixture.
- Slowly add the water to the pot, stirring constantly to prevent lumps from forming.
- Season with salt to taste.
- Reduce the heat to low and let the sauce simmer for 30-40 minutes, stirring occasionally. The sauce should thicken and become smooth and ashy pink in color.
- Once you notice a film of oil around the pan as the sauce thickens to a paste, you know your sauce is ready to serve.
- Remove the saucepan from the heat to let the sauce cool for a few minutes and pour it into a serving dish. Ugandan Groundnut
- Serve the groundnut sauce over Matooke, Ugali, or plain white rice, and garnish with fresh cilantro (if desired).
Binyebwa | Ugandan Groundnut Sauce Recipe
Equipment
Ingredients
- 2 cups groundnut powder or groundnut paste
- 4 cups water
- 2 tablespoons vegetable oil
- 1 medium-sized onion
- 1 medium-sized tomato
- Vegetable broth (optional)
- Salt to taste
Instructions
- If using raw Uganda groundnuts, roast them in a pan over medium heat until lightly browned. Then, grind them into a powder using a food processor or blender. If using groundnut powder, skip this step.
- In a large pot or saucepan, heat the vegetable oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
- You can also add some garlic for an additional flavor(optional).
- Add the chopped tomatoes and cook until they soften and start to break down, about 5-7 minutes.
- Add the groundnut powder paste to the pot and stir well to combine with the onion, garlic, and tomato mixture.
- Slowly add the water to the pot, stirring constantly to prevent lumps from forming.
- Season with salt to taste.
- Reduce the heat to low and let the sauce simmer for 30-40 minutes, stirring occasionally. The sauce should thicken and become smooth and ashy pink in color.
- Once you notice a film of oil around the pan as the sauce thickens to a paste, you know your sauce is ready to serve.
- Remove the saucepan from the heat to let the sauce cool for a few minutes and pour it into a serving dish.
Video
Nutrition
Enjoy your delicious and authentic Ugandan groundnut sauce!
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