Roasted Peanut 25 Gram
Lunch • India
How to Make Roasted Peanut 25 Gram (Traditional & Healthy Version)
Roasted peanuts, known as 'bhune chana' or 'moongphali', are a staple snack across India, enjoyed for their crunchy texture and nutty flavor. This simple dish has roots in Indian street food culture, often served in paper cones at railway stations, markets, and during festivals like Holi and Diwali. Roasted peanuts are especially popular in states like Maharashtra and Gujarat, where they are used in 'chaat', 'sukha bhel', and as accompaniments in lunch tiffins. The taste is earthy, slightly smoky, and deeply satisfying, making it a favorite among all age groups. Traditionally, peanuts are dry roasted on a 'tawa' (griddle) or in a kadhai, preserving their natural oils and flavors without the need for extra fat. They offer a wholesome crunch that pairs well with a sprinkle of 'kala namak' (black salt), 'mirch' (red chilli powder), and sometimes a squeeze of lemon. Besides being a standalone snack, roasted peanuts are frequently incorporated into various regional recipes— from South Indian 'sundal' to North Indian 'poha'. Their versatility, combined with the ease of preparation, makes them a great choice for those seeking both taste and nutrition. Choosing roasted peanut as a lunch snack is ideal for health-conscious individuals, as it provides sustained energy, protein, and healthy fats. Its Indian heritage and association with festivals and everyday meals highlight the cultural significance of peanuts in Indian cuisine. The recipe below is designed to be both authentic and mindful of calorie intake, perfect for those tracking macros or seeking a nutritious midday boost.
Ingredients(for 1 small bowl (approx. 12-13 grams per serving))
- 25 grams Raw peanuts (moongphali) (Unshelled or shelled)
- 1/4 teaspoon Kala namak (black salt) (Optional for flavor) - optional
- 1/8 teaspoon Red chilli powder (lal mirch) (Optional) - optional
- 1/8 teaspoon Chaat masala (Optional, adds tanginess) - optional
- 1/2 teaspoon Lemon juice (nimbu ras) (Freshly squeezed) - optional
- 1 teaspoon Coriander leaves (dhaniya) (Finely chopped) - optional
- 1/2 small Green chilli (hari mirch) (Finely chopped) - optional
- 1 tablespoon Onion (pyaz) (Finely chopped) - optional
- To taste Salt (namak) (Regular or rock salt) - optional
- Pinch Turmeric powder (haldi) (Optional for color) - optional
Instructions
- 1
Wash the raw peanuts thoroughly and drain excess water. Spread them on a clean kitchen towel to dry.
5 minutes
Ensure peanuts are fully dry before roasting to achieve an even crunch.
- 2
Heat a tawa or heavy-bottomed kadhai on medium flame. Add the peanuts and roast them, stirring continuously for even cooking.
10 minutes
Keep the flame medium to prevent burning and stir regularly.
- 3
Continue roasting until the peanuts turn golden brown and the skin starts to crack. Remove from heat.
5 minutes
Taste a peanut to check doneness— it should be crunchy, not chewy.
- 4
Allow the roasted peanuts to cool. Rub between your palms to remove the skin, if desired.
3 minutes
Removing the skin enhances flavor and reduces bitterness.
Why This Dish is Healthy
This dish is a healthy choice because it is minimally processed, high in protein, and contains no added oils or preservatives. Roasting peanuts on a tawa retains their natural nutrient profile and offers sustained energy, making it ideal for weight management and diabetic diets. The fiber content aids digestion, while the healthy fats promote satiety, helping avoid unhealthy snacking.
Roasted peanuts are rich in plant-based protein, healthy unsaturated fats, and dietary fiber. They offer essential vitamins like vitamin E, B-complex, and minerals such as magnesium, potassium, and phosphorus. Peanuts are also an excellent source of antioxidants, which promote heart health and help regulate blood sugar levels. The addition of lemon and coriander increases vitamin C content, while spices like turmeric and chilli add anti-inflammatory benefits.
Pro Tips
- 💡Tip 1: Roast on medium flame for even cooking and enhanced flavor.
- 💡Tip 2: Rub peanuts between palms to easily remove skins after roasting.
- 💡Tip 3: Add lemon juice just before serving to retain freshness and zing.
Storage & Serving
Store roasted peanuts in an airtight container at room temperature for up to 2 weeks. Keep away from moisture to maintain crunch and freshness.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 150.0 kcal |
