Shelled Peanuts
Arachis hypogaeaClinical Encyclopedia
Shelled peanuts are nutrient-dense legumes that are rich in protein, healthy fats, and various vitamins and minerals. They are commonly consumed as snacks or used in various culinary applications.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Shelled peanuts can be eaten raw, roasted, or used in cooking and baking. They can also be ground into peanut butter.
Smart Selection & Storage
Choose shelled peanuts that are firm and free from blemishes or mold.
Store in an airtight container in a cool, dry place to maintain freshness.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
May help reduce inflammation and improve heart health.
Can help lower cholesterol levels.
"Peanuts are not true nuts; they are legumes that grow underground."
Myths vs Realities
Healthy Recipes
Spicy Peanut Butter & Quinoa Bowl
This nourishing bowl combines protein-rich quinoa with a spicy peanut butter dressing, topped with fresh vegetables for a satisfying meal.
- 1 cup cooked quinoa
- 1/4 cup shelled peanuts, chopped
- 1/2 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 cup red bell pepper, diced
- 2 tablespoons peanut butter
- 1 tablespoon soy sauce
- 1 teaspoon sriracha
- 1 tablespoon lime juice
- Fresh cilantro for garnish
- 1. In a small bowl, whisk together peanut butter, soy sauce, sriracha, and lime juice until smooth.
- 2. In a large bowl, combine cooked quinoa, cherry tomatoes, cucumber, and red bell pepper.
- 3. Drizzle the spicy peanut dressing over the quinoa mixture, toss gently, and top with chopped shelled peanuts and cilantro before serving.
Peanut & Banana Smoothie
A creamy and nutritious smoothie that blends the rich flavors of bananas and shelled peanuts, perfect for a post-workout boost.
- 1 ripe banana
- 2 tablespoons shelled peanuts
- 1 cup almond milk
- 1 tablespoon honey or maple syrup
- 1/2 teaspoon vanilla extract
- Ice cubes
- 1. In a blender, combine the banana, shelled peanuts, almond milk, honey, vanilla extract, and ice cubes.
- 2. Blend until smooth and creamy.
- 3. Pour into a glass and enjoy immediately for a refreshing snack.
Peanut-Crusted Chicken Tenders
These oven-baked chicken tenders are coated in a crunchy peanut crust, making them a healthier alternative to fried chicken.
- 1 pound chicken breast tenders
- 1 cup shelled peanuts, finely chopped
- 1/2 cup whole wheat breadcrumbs
- 1 egg, beaten
- 1 teaspoon paprika
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
- 2. In a bowl, mix chopped peanuts, breadcrumbs, paprika, salt, and pepper.
- 3. Dip each chicken tender in the beaten egg, then coat with the peanut mixture and place on the baking sheet.
- 4. Bake for 20-25 minutes until golden and cooked through.
Thai Peanut Salad
A vibrant salad featuring fresh vegetables and a zesty peanut dressing, perfect for a light lunch or side dish.
- 2 cups mixed greens
- 1/2 cup shredded carrots
- 1/2 cup red cabbage, shredded
- 1/2 bell pepper, sliced
- 1/4 cup shelled peanuts, whole
- 3 tablespoons peanut butter
- 2 tablespoons rice vinegar
- 1 tablespoon soy sauce
- 1 teaspoon honey
- 1 teaspoon sesame oil
- 1. In a large bowl, combine mixed greens, carrots, red cabbage, and bell pepper.
- 2. In a separate bowl, whisk together peanut butter, rice vinegar, soy sauce, honey, and sesame oil until smooth.
- 3. Drizzle the dressing over the salad, toss gently, and top with whole shelled peanuts before serving.
Peanut Butter Energy Bites
These no-bake energy bites are packed with protein and healthy fats, making them a perfect snack for on-the-go.
- 1 cup rolled oats
- 1/2 cup shelled peanuts, chopped
- 1/2 cup peanut butter
- 1/4 cup honey
- 1/4 cup dark chocolate chips
- 1 teaspoon vanilla extract
- 1. In a mixing bowl, combine rolled oats, chopped peanuts, peanut butter, honey, chocolate chips, and vanilla extract.
- 2. Mix until well combined and the mixture holds together.
- 3. Roll into small balls and refrigerate for at least 30 minutes before enjoying.
Peanut & Sweet Potato Stew
A hearty and comforting stew that combines sweet potatoes and shelled peanuts in a rich, flavorful broth.
- 2 medium sweet potatoes, diced
- 1 cup shelled peanuts
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon cumin
- Salt and pepper to taste
- Fresh parsley for garnish
- 1. In a large pot, sauté onion and garlic until translucent.
- 2. Add diced sweet potatoes, shelled peanuts, cumin, salt, and pepper, stirring to combine.
- 3. Pour in vegetable broth and bring to a boil, then reduce heat and simmer for 20-25 minutes until sweet potatoes are tender.
- 4. Serve hot, garnished with fresh parsley.
Peanut Butter & Apple Toast
A quick and healthy snack that pairs crunchy peanut butter with fresh apple slices on whole-grain toast.
- 2 slices whole-grain bread
- 2 tablespoons peanut butter
- 1 apple, sliced
- 1 tablespoon honey (optional)
- Cinnamon for sprinkling
- 1. Toast the slices of whole-grain bread until golden brown.
- 2. Spread peanut butter evenly on each slice.
- 3. Top with apple slices, drizzle with honey if desired, and sprinkle with cinnamon before serving.
Peanut & Spinach Stuffed Bell Peppers
These colorful bell peppers are filled with a nutritious mixture of spinach, rice, and shelled peanuts for a delicious and healthy meal.
- 4 bell peppers, halved and seeded
- 1 cup cooked brown rice
- 1 cup fresh spinach, chopped
- 1/2 cup shelled peanuts, chopped
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
- 1/2 cup shredded cheese (optional)
- 1. Preheat the oven to 375°F (190°C).
- 2. In a mixing bowl, combine cooked brown rice, chopped spinach, chopped peanuts, garlic powder, salt, and pepper.
- 3. Stuff each bell pepper half with the rice mixture and place in a baking dish.
- 4. Top with shredded cheese if using, cover with foil, and bake for 25-30 minutes.
Peanut Butter Chocolate Chia Pudding
A decadent yet healthy dessert that combines the richness of peanut butter and chocolate with the superfood benefits of chia seeds.
- 1/4 cup chia seeds
- 1 cup almond milk
- 2 tablespoons peanut butter
- 1 tablespoon cocoa powder
- 1 tablespoon maple syrup
- 1/4 teaspoon vanilla extract
- Shelled peanuts for topping
- 1. In a bowl, whisk together chia seeds, almond milk, peanut butter, cocoa powder, maple syrup, and vanilla extract until well combined.
- 2. Refrigerate for at least 4 hours or overnight until thickened.
- 3. Serve chilled, topped with shelled peanuts.
Frequently Asked Questions (FAQ)
Are shelled peanuts healthy?
Yes, they are rich in protein, healthy fats, and various nutrients.
Can I eat shelled peanuts if I have a nut allergy?
No, individuals with nut allergies should avoid peanuts.
How should I store shelled peanuts?
Store in a cool, dry place in an airtight container.
What are the benefits of eating shelled peanuts?
They provide protein, healthy fats, and essential vitamins and minerals.
Can shelled peanuts help with weight loss?
In moderation, they can help with weight management due to their protein and fiber content.
Are roasted shelled peanuts better than raw?
Roasting can enhance flavor but may reduce some nutrients.
How many calories are in shelled peanuts?
There are approximately 567 calories per 100 grams.
Can I use shelled peanuts in baking?
Yes, they can be used in various baked goods and desserts.