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"From Nut to Nutrition: Groundnut Salad & Exploring its Health Benefits!"


Groundnut Salad:


  • 1 cup roasted groundnuts (peanuts), unsalted and roughly chopped
  • 1 cup cucumber, diced
  • 1 cup tomatoes, diced
  • 1/2 cup red onion, finely chopped
  • 1/4 cup fresh coriander (cilantro), chopped
  • 1 green chili, finely chopped (adjust to taste)
  • 1 teaspoon chaat masala
  • 1/2 teaspoon roasted cumin powder
  • 1/2 teaspoon red chili powder (adjust to taste)
  • Juice of 1 lemon
  • Salt to taste


  1. In a large mixing bowl, combine the diced cucumber, diced tomatoes, chopped red onion, and chopped coriander.
  2. Add the chopped roasted groundnuts to the bowl.
  3. In a small bowl, whisk together the lemon juice, chaat masala, roasted cumin powder, red chili powder, and salt to create the dressing.
  4. Pour the dressing over the salad ingredients and toss gently to ensure everything is well coated.
  5. Add the finely chopped green chili. Adjust the quantity based on your spice preference.
  6. Taste the salad and adjust the seasoning if needed by adding more salt, lemon juice, or spices.
  7. Allow the salad to sit for a few minutes so that the flavors can meld together.
  8. Serve the groundnut salad as a refreshing and flavorful side dish or snack.

This salad captures the essence of flavors with a combination of groundnuts, fresh vegetables, and aromatic spices. It's a perfect accompaniment to any meal or can be enjoyed on its own as a light and nutritious snack.

Groundnuts, also known as peanuts, offer a range of health benefits due to their nutritional composition. Here are some of the potential health benefits of consuming groundnuts:

  1. Rich in Nutrients: Groundnuts are a good source of various essential nutrients, including protein, healthy fats, fiber, vitamins (such as vitamin E and B vitamins), and minerals (such as magnesium, phosphorus, and potassium). These nutrients contribute to overall health and well-being.
  2. Heart Health: The monounsaturated and polyunsaturated fats in groundnuts are considered heart-healthy fats. These fats can help lower bad cholesterol levels (LDL cholesterol) and reduce the risk of cardiovascular diseases.
  3. Antioxidant Properties: Groundnuts are rich in antioxidants, including resveratrol, which has been associated with potential anti-inflammatory and heart-protective effects. Antioxidants help protect cells from damage caused by harmful molecules called free radicals.
  4. Weight Management: Despite being energy-dense, groundnuts can be beneficial for weight management due to their high satiety value. The combination of protein, healthy fats, and fiber helps keep you feeling full and satisfied, potentially reducing overall calorie intake.
  5. Blood Sugar Regulation: The fiber and healthy fats in groundnuts can help stabilize blood sugar levels by slowing down the absorption of sugar from the digestive tract. This can be particularly beneficial for individuals with type 2 diabetes.
  6. Gut Health: Groundnuts are a good source of dietary fiber, which can support a healthy gut by promoting regular bowel movements and providing nourishment for beneficial gut bacteria.
  7. Brain Health: Groundnuts contain nutrients like vitamin E and folate that contribute to brain health. Folate is important for cognitive function and may help reduce the risk of cognitive decline as we age.
  8. Bone Health: Groundnuts provide essential minerals like magnesium, phosphorus, and calcium, which are important for maintaining strong and healthy bones.
  9. Skin Health: The vitamin E content in groundnuts is beneficial for skin health, as it helps protect the skin from oxidative stress and UV damage.
  10. Nutrient-Dense Snack: Groundnuts can serve as a nutritious snack option when consumed in moderation. They can be a convenient and satisfying choice for curbing hunger between meals.

Benefits for Kids:

  1. Nutrient-Rich Snack: Groundnuts are packed with essential nutrients like protein, healthy fats, dietary fiber, vitamins (such as vitamin E, B vitamins), and minerals (such as magnesium, phosphorus, and potassium). These nutrients support the growth and development of kids.
  2. Energy Boost: The healthy fats and protein in groundnuts provide a steady and sustained source of energy, making them an excellent snack option to fuel active kids.
  3. Brain Health: Groundnuts contain nutrients like vitamin E and folate, which are important for cognitive function and brain development in growing children.
  4. Bone Health: Groundnuts provide minerals like magnesium, phosphorus, and calcium, which contribute to the development of strong and healthy bones in kids.
  5. Immune Support: The antioxidants and vitamins present in groundnuts, such as vitamin E, contribute to a healthy immune system, helping kids fight off infections.
  6. Allergy Prevention: Introducing groundnuts to a child's diet at an appropriate age, as recommended by a pediatrician, may actually help reduce the risk of developing peanut allergies later in life.

Benefits for Pregnant Women:

  1. Folic Acid Source: Groundnuts are a good source of folate (a form of vitamin B9), which is essential for fetal development, especially in the early stages of pregnancy. Folate helps prevent neural tube defects and supports overall growth.
  2. Protein and Nutrients: Pregnant women need increased protein intake for the growing baby's development. Groundnuts provide a plant-based protein source along with essential nutrients that support maternal health.
  3. Energy Boost: The healthy fats and calories in groundnuts can help provide the extra energy needed during pregnancy, especially in the later trimesters.
  4. Blood Sugar Regulation: The fiber and healthy fats in groundnuts help stabilize blood sugar levels, which is important for managing gestational diabetes.
  5. Iron Content: Groundnuts contain iron, a mineral that helps prevent anemia during pregnancy, supporting the production of red blood cells and oxygen transport.
  6. Nausea Relief: Groundnuts can be a helpful snack for relieving nausea, a common symptom during early pregnancy, due to their mild flavor and nutrient content.
  7. Heart Health: The monounsaturated and polyunsaturated fats in groundnuts are heart-healthy and can contribute to maintaining cardiovascular health during pregnancy.

It's important to note that while groundnuts offer these health benefits, moderation is key, especially for individuals who are watching their calorie intake. Some people may also have allergies to groundnuts, so it's crucial to be aware of any potential allergic reactions.

Incorporating groundnuts into a balanced and diverse diet can contribute to a range of health benefits, but it's always a good idea to consult with a healthcare professional or a registered dietitian for personalized dietary recommendations based on your individual health needs and goals.