The Plant-Based Protein You Already Have in Your Pantry

By Lee Musho
National Peanut Board

If you’re tuned into social media, you’ll know that protein is the new wellness superstar — and for good reason. Higher protein intake has been shown to give you energy, support muscle mass, and help you stay full. But what if we told you an easy way to add more protein to your diet is already in your pantry? You can turn to sources of plant-based protein, like peanuts. In fact, peanuts are one of the most affordable and nutrient-dense nuts out there.

Coming in at seven grams of protein per ounce, peanuts have more protein than any other nut —and they contain more than 30 essential vitamins and minerals, making them a great choice for amping up the protein in any dish.

Plus, they’re a staple in cuisines across the world, from West Africa to Vietnam. So, yes, you can add peanut butter to your oats in the morning or peanut powder to your protein smoothie. But you can also have a little more fun with it: make a Thai-style dipping sauce for veggies, a sweet and spicy vinaigrette for salads, or try out one of the recipes below.

We spoke to Jon Kung, a Chinese American chef and cookbook author, who shared some of his favorite peanut recipes —from a Thai-and-Spanish-fusion paella to tingling Szechuan peanuts for snacking to a chili oil you can drizzle over cottage cheese or add to savory oats. As a versatile protein source filled with rich, nutty flavor, peanuts are a great addition to your daily routine to hit your goals.

And if you’re looking for even more peanut-focused recipes, take the Peanut Explorers Challenge by the National Peanut Board. It will tell you just how adventurous you are when it comes to eating, and provide you with recipes to help you take your cooking to the next level.

Tingling Szechuan Peanuts

By Chef Jon Kung

“Inspired by the popular bar snack in China, these peanuts are spicy, delicious, and just might
make your tongue tingle,” Kung says. He loves this dish for its snackability. Plus, if you fry your peanuts in peanut oil, you’ll add even more nutty flavor.

Ingredients:

  • Oil for frying (enough to cover peanuts)
  • 3 cups blanched peanuts
  • 1 tablespoon Chinese five-spice powder
  • 1 teaspoon white pepper, toasted and ground
  • 2 teaspoons MSG
  • 3 tablespoons Szechuan chili flakes
  • Pinch of salt
  • 1/2 cup whole dried Chinese chilis
  • 1 tablespoon red Szechuan peppercorns
  • 2 teaspoons green sansho peppercorns
  • 1 teaspoon Szechuan peppercorn oil
     

Instructions:

  1. Fill a wok with a few inches of oil, and turn the heat to medium high. Once shimmering, add the peanuts to the oil and fry. Stir constantly to prevent burning. Once they’ve taken on a toasty color, remove and drain on a paper towel.
     
  2. Combine the Chinese five-spice, white pepper, MSG, Szechuan chili flakes, and salt into a bowl and mix.
     
  3. Remove the oil from the wok, reserving about 2 tablespoons of oil. Fry the Chinese chiles in the remaining oil, giving it a quick stir before adding in both the Szechuan and sansho peppercorns. Quickly stir the peppers to avoid burning. Add in the peanuts, Szechuan peppercorn oil, and the mixture of dry ingredients, reduce the heat to medium, and stir until fragrant. Remove from heat and allow to cool. The peanuts will keep for about 30 days in the fridge.

Spicy Thai-Style Peanut Paella with Smoked Paprika Peanut Sauce

By The National Peanut Board

“This paella recipe is a delicious fusion dish, or as I like to say, a third culture dish,” Kung says. “It’s ideal for expanding your palate and exploring new flavors, spices and textures. I think the smoked paprika peanut sauce is what ties this paella recipe together and what keeps you coming back for another bowl.”

Ingredients:

For the Spicy Paprika Peanut Sauce:

  • ½ cup dry roasted unsalted peanuts
  • 1 tablespoon oil
  • 1 tablespoon smoked paprika
  • Pinch of salt
  • 2 tablespoons water
  • ½ lime, juiced
  • ¼ cup cilantro
  • 1 clove garlic
  • 1 tablespoon sriracha
  • 1 tablespoon fish sauce
  • 1 tablespoon soy sauce
  • 1 tablespoon brown sugar
     

For the Paella:

  • 2 cans of coconut milk
  • 1 15.4-ounce can vegetable or chicken stock
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 cloves garlic, finely chopped
  • 1-inch piece of ginger, grated
  • 1 red bell pepper, chopped
  • 5 ounces sliced shiitake mushrooms
  • 2 cups Arborio rice
  • 1/3 cup raisins
  • 1 pound ground pork chorizo sausage
  • ¼ cup sliced green onions
  • ¼ cup sliced basil
  • ¼ cup sliced cilantro
  • ¼ cup chopped peanuts
  • Salt and pepper to taste
  • Lime wedges for serving


Instructions:

  1. Prepare the sauce. Add the oil to the paella pan and turn to medium heat. Once hot, roast the peanuts in the paella pan for a few minutes, or until toasted. Stir in the smoked paprika and salt. Turn off the heat and set aside.
     
  2. Combine all the sauce ingredients in a blender or food processor, including the roasted peanuts, and blend until smooth. Thin with additional water if needed.
     
  3. In a separate bowl, combine the coconut milk and stock.
     
  4. Make the paella. Heat the oil in the paella pan over medium-high heat. When hot, add the onion and saute for 3-5 minutes. Add the garlic and ginger to cook for a minute, then add the pepper and shiitake mushrooms. Saute for 3 minutes. Add the rice, stir to combine well and toast the rice for 2-3 minutes, then stir in the raisins. Add 1 ½ cups of the coconut milk and stock mixture to the pan. Pinch 2 tablespoon pieces of the chorizo and nestle throughout the pan. Cook over medium-high heat, undisturbed. If the pan is too big for your burner, move it around a little; but otherwise, leave it alone.
     
  5. Add the coconut milk and stock mixture, 1 cup at a time to the rice as needed when it begins to look dry. Do not stir.
     
  6. Flip the pieces of chorizo after approximately 15 minutes.
     
  7. At approximately 30 min, check for doneness of rice and season with salt and pepper. If you can smell or see the bottom starting to get dark, lower the heat a bit. Keep adding the liquid until the rice is tender and still moist. Don't worry if the mixture sticks to the bottom of the pan. That crust is called soccarat, and it's a sign of a good paella.
     
  8. Garnish with chopped green onions, basil, cilantro, and peanuts, as well as lime wedges, and serve.

House Chili Oil with Peanuts

By Chef Jon Kung

“My house chili oil with peanuts is the perfect spicy topping for just about everything,” Kung says. While Kung likes to top scrambled eggs or dumplings with the oil, you can also drizzle it over Greek yogurt or cottage cheese for some nuttiness and spice. “The secret to making any chili oil is to add spices in stages,” Kung adds. “Using a neutral oil like peanut oil lets the spices shine, and incorporating unroasted, skinned peanuts is the other trick to add texture.”

Ingredients:

  • 1 quart peanut oil
  • 8 star anise
  • 8 cloves
  • 3 cinnamon sticks
  • 1 large chunk of fresh ginger, sliced
  • 3/4 cup Szechuan or Korean chili flakes
  • 1/2 cup Szechuan peppercorns
  • 1/4 cup untoasted sesame seeds
  • 1/4 cup unroasted, skinned peanuts


Instructions:

  1. Heat oil in a wok to 300 degrees.
  2. Add the star anise, cloves, cinnamon, and ginger to the oil. Simmer for at least 15 minutes until you can smell the oil becoming fragrant. The spices should be gently bubbling; increase or reduce heat as needed. Reduce the heat if you see the cinnamon start to burn.
  3. Once the oil has a sweet fragrance to it, turn the heat up to 375 degrees. Once it reaches 375, use a metal strainer to scoop out the spices. Turn off the heat, add the chili flakes, peppercorns, sesame seeds, and peanuts, and let sit. Allow the oil to steep and cool.
  4. Once cool, transfer it into a clean glass jar. The oil will keep for at least a month in the fridge.