How to Make Boiled Peanuts: A Superfood for Hearts & Minds

Boiled peanuts are a great way to enjoy a nutritious dish with big benefits— and all it takes is a few simple ingredients! Read on to see how you can make them yourself, and learn about how they can help you stay healthy.

Boiled Peanuts Recipe

Cooking Supplies
  • 1 large pot
  • 1 large bowl
  • Jars or sealable bags (for storage)
Ingredients
  • 1 bag raw, green peanuts (in shell)
  • Water
  • Salt
  • Cajun seasoning (optional)

Time: 4 hours

Makes 4 Cups In Shell

Directions
  1. Add one cup of salt per gallon of water in a large pot. If you’re feeling spicy, add the cajun seasoning. If not, just add the raw peanuts.
  2. Cover the pot and bring the contents to a boil.
  3. Reduce heat to a simmer and cook for 4-6 hours, or until peanuts are tender. (Open the shell and taste to test, but be careful of the heat!)
  4. Once the peanuts are tender, turn the heat off and transfer the peanuts to a large clean bowl.
  5. Once they’ve cooled enough, serve immediately. Or, store in jars or sealable bags to enjoy later. Just make sure you do so with some of the liquid they were cooked in to keep them moist. They should keep in the refrigerator for about a week.

Nutrition Information
Per 1 Cup Serving:
Calories: 200
Calories from Fat: 125
Fat: 13g
Trans fats: 1.9g
Cholesterol: 0mg
Carbohydrate: 13g
Protein: 8.5g
Fiber: 5g
Sodium: 473mg

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Nutritional Benefits of Boiled Peanuts

  1. Elevated Antioxidants

Boiling peanuts has a significant effect on their phytochemical composition, increasing their total flavonoid and polyphenol count,1 which are better known as antioxidants. In fact, boiled peanuts have nearly four times the number of antioxidants found in other kinds of peanuts.

  1. Vitamin Enrichment

Peanuts are a great source of vitamins, particularly niacin which supports digestive health, skin, nerves, and potential protection against Alzheimer’s disease and cognitive decline.

  1. Mineral Abundance

Peanuts are packed with vital minerals, like Magnesium, which supports the health of nerves and muscles, and Phosphorus, essential for converting energy within the body.

These naturally-occurring nutrients have been linked to numerous health benefits, including cancer prevention, reduced inflammation and prevention against cardiovascular diseases.2,3 

Health Benefits of Boiled Peanuts

This southern staple packs all the power of peanuts, plus nearly 4x the antioxidants!

  1. Reduced Mortality Risk

Consumption of peanuts has been linked to decreased mortality rates across various health conditions. The antioxidants and nutrient composition in peanuts might contribute to this protective effect against mortality.

  1. Weight Management Support

Peanuts might induce feelings of fullness due to nutrient content and fiber. This feeling of satiety can help control appetite and support weight loss efforts.

  1. Cardiovascular Health

Peanuts may contribute to cardiovascular health due to their nutrient profile. Antioxidants, along with vitamins and minerals like niacin, magnesium, and phosphorus, can play a role in reducing the risk of cardiovascular diseases. This effect could be attributed to their ability to lower inflammation and support heart health.

Sources

1. Chukwumah Y, Walker L, Vogler B, Verghese M. Changes in the phytochemical composition and profile of raw, boiled, and roasted peanuts. J Agric Food Chem. 2007 Oct 31;55(22):9266-73. doi: 10.1021/jf071877l. Epub 2007 Oct 9. PubMed PMID: 17924703.
2. Tsao R. Chemistry and biochemistry of dietary polyphenols. Nutrients. 2010 Dec;2(12):1231-46. doi: 10.3390/nu2121231. Epub 2010 Dec 10. Review. PubMed PMID: 22254006; PubMed Central PMCID: PMC3257627.
3. Kozłowska A, Szostak-Wegierek D. Flavonoids–food sources and health benefits. Rocz Panstw Zakl Hig. 2014;65(2):79-85. Review. PubMed PMID: 25272572.
4. Arya SS, Salve AR, Chauhan S. Peanuts as fun

ctional food: a review. J Food Sci Technol. 2016 Jan;53(1):31-41. doi: 10.1007/s13197-015-2007-9. Epub 2015 Sep 19. Review. PubMed PMID: 26787930; PubMed Central PMCID: PMC4711439.
5. Chen GC, Zhang R, Martínez-González MA, Zhang ZL, Bonaccio M, van Dam RM, Qin LQ. Nut consumption in relation to all-cause and cause-specific mortality: a meta-analysis 18 prospective studies. Food Funct. 2017 Nov 15;8(11):3893-3905. doi: 10.1039/c7fo00915a. Review. PubMed PMID: 28875220.
6. Tan SY, Dhillon J, Mattes RD. A review of the effects of nuts on appetite, food intake, metabolism, and body weight. Am J Clin Nutr. 2014 Jul;100 Suppl 1:412S-22S. doi: 10.3945/ajcn.113.071456. Epub 2014 Jun 11. Review. PubMed PMID: 24920033.
7. Boiled Peanuts. National Peanut Board, www.nationalpeanutboard.org/recipes/boiled-peanuts.htm. 29 July 2019.