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Summer dishes inspired by peanuts

Nutrition: Cooking with peanuts
WATCH: Our dietitian Diana Steele heads into the kitchen to show us how to make a meal with peanuts.

Indian-spiced shrimp kebobs with peanut coconut pesto

Elevate your weeknight dinner routine with these Indian-flavoured kebobs that have a little sweet and a kick of spice. Our take on pesto blends peanuts, coriander and coconut for a dipping sauce that is big on flavour, and better for your budget.

Prep time: 20 minutes

Grilling time: 5 minutes

Makes 4 to 8 skewers for 4 servings, and 1 cup (250 mL) pesto

 

Ingredients

Peanut Coconut Pesto:

½ cup (125 mL)             peanuts

2 tbsp (30 mL)              unsweetened coconut

2                                      garlic cloves, chopped

1 tbsp (15 mL)              ginger, coarsely chopped

1 cup (250 mL)             coriander, tightly packed

½ cup (125 mL)             peanut oil

1 tbsp (15 mL)              lemon juice

salt, to taste

Shrimp Skewers:

2 tsp (10 mL)       garam masala

1 tsp (5 mL)         cumin seed

½ tsp (2 mL)        salt, preferably kosher

¼ tsp (1 mL)         cayenne pepper

1 lb (500 g)          uncooked peeled jumbo shrimp (approximately 20 to 30)

12 to 16               pineapple pieces, bite-sized

4                           large skewers, or 8 medium skewers

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Directions

  1. In a food processor, pulse peanuts, coconut, garlic and ginger until finely chopped, scraping down sides if needed. Add coriander and pulse until finely chopped. With the motor running, gradually add peanut oil then lemon juice until blended. Add salt to taste.
  2. Oil grill and preheat barbecue to high heat. In a small bowl, stir garam masala with cumin seed, salt and cayenne. Pat shrimp dry and rub with spice mix. Thread shrimp and pineapple onto skewers. Grill for 3 to 5 minutes, or until shrimp are pink in colour. Place about 2 tbsp (30 ml) pesto on each plate as a dipping sauce, or spoon over the skewers.

 

Per serving (¼ skewer recipe and 2 tbsp/30 mL pesto): 310 calories, 21 g fat (3.5 g saturated fat, 0 g trans fat),
170 mg cholesterol, 24 g protein, 6 g carbohydrates, 1 g fibre, 2 g sugars, 610 mg sodium

 

 ‘Peanuts and Pulses’ summer salad

High-fibre lentils and protein-packed peanuts make this salad a great choice for your tastebuds and your health. Make this recipe your own by adding in other seasonal fruits and vegetables, or a sprinkling of crumbled feta cheese. More great recipes can be found at www.peanutbureau.ca.

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Prep time: 20 minutes                                   Cooking time: 16 minutes                             Makes 4 to 6 servings

 

Ingredients

½ cup (125 mL)                  dried green lentils

2 tbsp (30 mL)                    lemon juice

1 tbsp (15 mL)                    peanut butter

1                                           garlic clove, minced

½ tsp (2 mL)                       dried oregano leaves

¼ tsp (1 mL)                        each salt and pepper

2 tbsp (30 mL)                    peanut oil

4 cups (1 L)                         baby arugula

1 cup (250 mL)                   colourful cherry tomatoes, halved

2                                           ripe peaches, or 1 mango pitted and peeled, cut into small bite-sized pieces

½ cup (125 mL)                  carrot, coarsely grated

1                                           green onion, thinly sliced diagonally

¼ cup (60 mL)                    mint leaves, torn

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¼ cup (60 mL)                    peanuts, chopped

 

Directions

  1. In a large saucepan, bring 1¾ cup (425 mL) salted water to a boil. Meanwhile, rinse lentils in a colander. Add lentils to boiling water, cover and simmer gently 15 to 18 minutes, or until tender but not mushy. Drain well and rinse under cold water to cool, then pat dry.
  2. In a small bowl, whisk lemon juice with peanut butter, garlic, oregano, salt and pepper. Add peanut oil and whisk until combined.
  3. Place arugula, tomatoes, peaches or mango, carrot and green onion in a salad bowl, and top with cooled lentils. Toss with salad dressing. Garnish with mint and peanuts.

 

Per serving (⅙ of recipe): 190 calories, 9 g fat (1.5 g saturated fat, 0 g trans fat), 0 mg cholesterol, 7 g protein, 19 g carbohydrates, 6 g fibre, 7 g sugars, 115 mg sodium