Peanuts as a Plant-based Protein
Dinner

Peanuts as a Plant-based Protein

By May 25, 2021No Comments

Hi, Friends!

Today I’ve partnered with The Peanut Institute to bring you these delicious plant-based recipes packed with peanuts!

If you’ve followed me on social media or read my blog in the past, you’ll know that I advocate for food choice. As a Registered Dietitian and Personal Chef, I encourage eating a variety of foods. However, I recognize that we all have different food preferences and values when it comes to eating and our food choices. As we have seen a trend in meat substitutes on the market, I think these could be a good option for some people. Personally, I’m not a fan of these commercial products. They are really expensive and often fairly high in fat and sodium. I would rather incorporate lean animal protein into my diet or just eat real plant-based foods like nuts or legumes, which is why peanuts remain a staple in my diet.

And because I have a variety of followers here, I have had plenty of folks asking me for vegetarian options that do not include the meat substitutes we see on the market today. This is why I was so excited when The Peanut Institute reached out and asked if I could develop recipes using peanuts as a meat substitute. As a personal chef, it was a fun culinary challenge to consider and I feel good knowing that peanuts are a sustainable option. In addition, peanuts are a superfood packed with plant-based protein, they’re affordable and they are so versatile in the ways that you can prepare and cook with them. In fact, 1 oz of peanuts contains about 7 grams of plant-based protein and costs about 14-16 cents.

These three recipes (Tacos, Burger & Flatbread Pizza) showcase some of the many ways you can incorporate peanuts as a plant-based protein. The first recipe is a simple filling for tacos or burritos using peanuts and mushrooms. The next recipe is a patty using peanuts, quinoa and peanut butter powder. This could be served in a bun or even on top of a salad. And finally, the last recipe utilizes the flavorings you would find in sausage but using peanuts as a base. This could be used on top of pizza or even used in many of your favorite breakfast recipes. I hope you enjoy!

For more information and recipe inspiration, please visit The Peanut Institute.

Toggle below on the tabs to view each recipe.

 

Peanut Tacos with Poblano Cream Sauce & Pickled Onions

  • 0 minutes
  • 20 ingredients
  • 3 steps

Ingredients

  • 1 cup peanuts
  • 1 cup mushrooms, washed and sliced
  • 1 TB chili powder
  • 2 tsp cumin
  • 1/2 tsp oregano
  • 1/2 tsp paprika
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/4 tsp granulated garlic
  • 1/4 tsp onion powder
  • pinch of cayenne
  • 1 medium red onion
  • 3/4 cup apple cider vinegar
  • 1/4 cup water
  • 2 TB sugar
  • 1 tsp salt
  • 8 oz light sour cream
  • 1 poblano, roasted (skin and seeds removed)
  • 1/4 tsp salt
  • 1 tsp lime juice

Instructions

  1. Combine all peanut taco ingredients (peanuts, mushrooms, chili powder, cumin, oregano, paprika, salt, pepper, garlic, onion powder, cayenne)into a food processor, pulse mixture until it reaches a "ground meat" texture. Be careful not to over mix into peanut butter. Heat a skillet on medium high heat, add taco mixture and saute for 5 minutes or until evenly heated. Serve in taco shells, topped with pickled onions and poblano cream sauce
  2. To prepare pickled onions. In a small sauce pot, combine vinegar, water, sugar and salt. On medium-high heat bring to a simmer. Place sliced onion in a mason jar, top with simmering liquid. Put the lid on, shake the jar. Chill 30 minutes minimum in refrigerator. Will hold for up to 14 days.
  3. Mix the poblano sauce, place all ingredients (sour cream, poblano, salt and lime juice) into a blender or food processor. Blend until smooth and chill.
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Peanut Burger with Raspberry Coulis

  • 0 minutes
  • 17 ingredients
  • 2 steps

Ingredients

  • 1 cup peanuts
  • 1 cup garbonzo beans
  • 1/4 cup quiona
  • 3/4 cup water
  • 1 TB Peanut Butter Powder
  • 2 TB Basil, dried
  • 2 TB Worcestershire Sauce
  • 2 TB Soy Sauce
  • 1 TB Garlic, minced
  • 1 medium onion, small dice
  • 1/2 tsp kosher salt
  • 1 tsp black pepper
  • 2 TB Flour
  • 6 oz Raspberries
  • 2 TB Water
  • 1 TB Powdered Sugar
  • Cornstarch slurry, optional

Instructions

  1. For burger: Cook quiona as directed. Saute onion and garlic, until onions are caramelized. In a food processor add peanuts and beans, process briefly into smaller pieces. Add all other ingredients (except coulis ingredients) and blend until ingredients are holding together. Split burger mix into 4 sections and patty into 4 large burgers. Heat skillet, medium-low heat with a small amount of oil in the pan. Cook patties about 7-10 minutes on each side until each side is golden brown. Serve immediately with raspberry coulis, onions, tomato slices and lettuce.
  2. For coulis: Heat all Raspberry coulis ingredients (raspberries, water, powered sugar) in a small sauce pan. Berries should all pop and sauce reduce. For a thicker sauce, mix in an optional cornstarch slurry and boil for 3 minutes. Strain coulis and set aside for topping burgers.
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Flatbread Pizza with Peanut “Sausage” Crumbles

  • 0 minutes
  • 12 ingredients
  • 5 steps

Ingredients

  • 1 cup dry roasted peanuts
  • 1 TB Paprika
  • 1/2 tsp granulated garlic
  • 1/4 tsp black pepper
  • 1/2 tsp red pepper flakes
  • 1 tsp salt
  • 1 TB Peanut Butter
  • 1 (14oz) Pizza Dough Crust
  • 3 TB Olive Oil
  • 1 TB fresh garlic, minced
  • 2 roma tomatoes, thinly sliced
  • 5 oz. Mozzarella cheese

Instructions

  1. Combine peanut sausage ingredients into a food processor, blend until it is finely ground and can hold together if pinched.
  2. Mix olive oil with garlic and set aside.
  3. Roll out dough into desired shape, brush with half of the garlic & olive oil mixture. Bake at 400 degrees for 8 minutes. Remove from oven and brush with addition garlic oil.
  4. Top with cheese, tomato slices, and peanut sausage crumbles. Pinch them together into sausage balls, or sprinkle across the whole flatbread.
  5. Bake an additional 6-8 minutes until edges are golden brown. Top with basil leaves, slice and serve
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