One thing that's constant and isn't easy to accept is change. Pregnancy comes with a lot of changes, both physically and emotionally. One change that happens that pregnant women find hard to accept is the change in diet. 

 

Nutrition is very important during this phase as it directly impacts the health of both the mother and her growing child. Groundnut soup emerges among the plethora of food choices, as a nutritious and delicious option that offers a lot of health benefits for expecting moms.

 

What is groundnut soup?

Occasionally called Peanut soup, groundnut soup is a delightful dish popular in numerous cultures across the globe. The base ingredient for this soup is groundnuts (peanuts), which are blended into a creamy base. It is combined with an array of spices to bring out flavour and often vegetables are included along with protein of choice.

 

Nutritional components 

Groundnut/peanut soup is a powerhouse of essential nutrients. Its nutritional components comprises of:

Carbohydrates

Protein

Fat

Saturated fat

Cholesterol

Sodium

Potassium

Fiber

Vitamin A

Vitamin C

Calcium

Iron 

Folate

 

 

 

Health benefits of groundnut soup in pregnancy

Foetal development: Groundnut soup contains a great amount of protein which helps in the development and growth of a healthy foetus.

 

Energy boost: Pregnancy can be demanding on the body, which is why the essential nutrient blend provides the body with a sustainable energy boost.

 

Blood sugar regulation: The body requires a bit of healthy fat and fibre to stabilize blood sugar levels, thereby reducing the risk of gestational diabetes.

 

Immune support: The importance of antioxidants like vitamin E can't be over-emphasized. Vitamin E helps strengthen your immune system and protect against infections, so your little one can be safe.

 

Heart health: Groundnut soup contains monounsaturated fats which contributes to a healthy heart. It reduces the risk of cardiovascular complications during pregnancy.

 

 

How to prepare groundnut soup

Creating groundnut soup doesn't require any level of expertise. Keep in mind that you don't need to follow the recipe to the last, which means you can be flexible depending on your preference. 

Ingredients

• 1 cup of groundnut (roasted or raw)
• Assorted meats
• Onions
• Dried stockfish
• Fresh pepper
• Palm oil
• Crayfish
• Bitter leaves
• 1/4 cup of uziza seeds
• 1/4 Efinrin /Basil leaves (optional)

 

Procedure

Select a pot size to boil your assorted meat, preferably a medium-sized pot. Season by adding chopped onions, salt, and other seasoning if choice, moderation is key.

In a frying pan, on medium heat dry roast the groundnut and uziza seed for 3 minutes, remember to shake the pan from time to time. It intensifies the flavour.

When cool, pour the outcome into a blender and blend the groundnut and the uziza seeds. Do this till you have achieved the fine texture.  

Roughly blend the pepper and set aside in a different container or bowl. 

Check the meat, and observe if it's tender enough to your taste.

Add the blended pepper to the assorted meat and stockfish mix and stir. Allow it to come to a boil. On medium heat, this should take about 3-5 minutes. 

Taste, add salt and any seasoning of choice, if necessary. Add a reasonable amount of Palm oil to the pot. You should measure the amount to avoid excess use.

Add the groundnut powder or paste to the pot and 1/2 cup of hot water. 

Note that the palm oil and pepper stock mix must be bubbly while or before adding the groundnut paste or powder.

Let the mixture boil for 10 minutes and watch as the soup thickens, remember to do this on medium or low heat.

Depending on your preference, you can add extra powder if you observe the soup needs to be thicker, to avoid the watery consistency.

Add your chopped bitter leave, and stir it well to allow the vegetable to mix properly. Let it cook for 2 minutes under low heat and stir again.

Serve with your favourite side dish or swallow.

 

Frequently Asked Questions (FAQs)

1. Can a pregnant woman with high blood pressure eat groundnut soup?

Groundnut soup can be a part of a balanced diet for pregnant women with high blood pressure, but it's essential to monitor salt intake and opt for low-sodium versions.

 

1. Can I add vegetables to my groundnut soup?

Yes, it gives more nutrients.

 

1. Does groundnut soup boost fertility?

While groundnut soup is nutritious, there's no direct evidence to suggest it boosts fertility. However, maintaining a well-balanced diet can support overall reproductive health.

 

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