The Underrated Ingredient You Should Be Eating on the Mediterranean Diet

When you think of the Mediterranean diet, almonds, walnuts, and pistachios probably come to mind. But there’s another staple that deserves a spot on your plate: peanuts. Whether it’s a soup from Bolivia or a stir-fry from China, this humble legume has earned its place in kitchens around the world.

What makes peanuts a “Mediterranean diet” is their nutritional profile. They’re rich in heart-healthy fats, plant proteins and fiber – nutrients scientifically linked to better cholesterol levels, better blood sugar control and long-term heart health. The best part is that peanuts offer many of the same benefits as tree nuts, but at a fraction of the cost, making Mediterranean-style eating more affordable and accessible.

Peanut health and nutrition

Rather than setting strict parameters (a common downside of fad diets), the Mediterranean diet is a healthy eating pattern that focuses on increasing the intake of certain foods, such as fruits, vegetables, and whole grains, while limiting others, such as red meat and foods with excessive added sugar and sodium. An important food group that this eating pattern focuses on is legumes, as they are a high-fiber source of lean protein and low in saturated fat (the type of fat that can be harmful if consumed in excess). Peanuts are a type of legume, but are often considered a nut – another healthy food group that fits the dietary pattern of the Mediterranean diet.

Peanuts contain a lot of nutritional benefits in their shell. One ounce of raw (unroasted) peanuts with no added salt contains:

• Calories: 160
• Total carbohydrates: 5g
• Fiber: 2g
• Total sugar: 1g
• Added sugar: 0g
• Protein: 7g
• Total fat: 14g
• Saturated fat: 2g
• Cholesterol: 0g
• Sodium: 3 mg
• Folic acid: 68 mcg
• Magnesium: 49 mg

With their triad of fiber, protein, and fat, snacking on peanuts can help you stay energized between meals. They are also a good source of important nutrients such as folic acid and magnesium. One ounce of peanuts provides 7% of the daily requirement of folate. And two tablespoons of peanut butter provide 12% of the daily value of magnesium.

Research shows that peanuts can help reduce inflammation and improve heart health by lowering cholesterol and blood pressure levels. Their beneficial effects come not only from their healthy fat profile, but also from antioxidants such as phytosterols, phenols, stilbenes, lignans and isoflavonoids – plant nutrients that are linked to protection against cardiovascular disease, type 2 diabetes and even certain types of cancer.

Cooking with peanuts

Whether you use peanuts, peanut butter, or peanut oil, there are so many delicious ways to incorporate this healthy ingredient into your cooking while maintaining the Mediterranean diet. Here we present various dishes from around the world for you to try, highlighting the different shapes of peanuts in all their glory.

Peanuts

Incorporate peanuts into your meals by using them in a salad like this high-protein Chopped Salad with Sriracha Tofu and Peanut Dressing. As a bonus, this salad mix is ​​hearty enough that you can make a large batch and let it sit for a few hours before serving so the flavors meld well.

Peanuts also come into their own in Kung Pao Tofu and Kung Pao Chicken with Peppers. Both adapted versions of the classic Szechuan dish fit well into a Mediterranean diet due to the addition of lean proteins (tofu and chicken, respectively), lots of colorful vegetables and, when served over brown rice, high-fiber whole grains. Peanuts are used as a crunchy side dish, while the plant-based dish also includes peanut oil for sautéing tofu and peppers.

Peanut butter

There are many delicious ways to incorporate peanut butter into your meals. The pantry staple can be used as a spread on toast or incorporated into dressings, marinades and sauces. Chicken Satay with Spicy Peanut Sauce uses peanut butter to create a smooth sauce that’s perfect for dipping. Satay recipes across Southeast Asia, including Indonesia, Singapore and Thailand, use peanut sauce to complement a range of grilled meats.

Another recipe that uses peanut butter is Quinoa Peanut Soup (Sopa de Mani). This twist on a traditional Bolivian soup contains natural peanut butter. If peanut butter is stirred in at the end, it gives the broth a nutty finish and deepens the flavor. This soup also contains another important ingredient of the Mediterranean diet: whole grains. Both quinoa and peanut butter give this healthy soup a protein boost.

Peanut butter can also be used in sweet recipes. It’s a great addition to desserts, from no-bake peanut butter cookies to chocolate peanut butter cake. It can also be used in snacks like peanut butter energy balls and chocolate peanut butter energy bars. Making your own desserts and snacks is a great way to control the amount of added sugar. Limiting the amount of sweets and processed foods you eat is a core principle of the Mediterranean diet.

Peanut oil

Peanut oil can be a healthy option when cooking. Although its nutritional benefits differ from those of whole foods – peanuts are a great source of fiber and protein – a 1 tablespoon peanut oil Provides healthy unsaturated fats and is rich in vitamin E. It has a high smoke point, about 450°F, making it many cooks’ choice for deep-frying and stir-frying. For example, you can use it in Ebi Yakisoba (fried noodles with shrimp and vegetables) or in Vegan Pad Thai with tofu.

The nutty oil can also be used as a flavoring, for example in beef suya tacos. Suya, which has roots in Nigeria, is a grilled skewer of meat. While the Mediterranean diet recommends limiting your consumption of red meat, you can still enjoy it in moderation. The flexibility of the diet plan’s parameters is one of the reasons for its continued popularity and long-term sustainability.

Our expert opinion

Peanuts are a delicious and healthy ingredient; They comply with the principles of the Mediterranean diet and are a complement to your meals. Their satiating combination of proteins, fiber, and fats can help keep you fuller for longer. From salsas to desserts, there are numerous dishes you can make with peanuts, making it easy to incorporate the principles of the Mediterranean diet into your current eating habits and cultural preferences.