G-nut sauce, a Ugandan staple, is a savory peanut sauce served with rice, matoke, or sweet potatoes. Rich and flavorful, it adds a delicious touch to any meal .

The origins of g-nut sauce can be traced back to the indigenous tribes of Uganda, where groundnuts (peanuts) have long been cultivated. Over time, this traditional dish evolved, incorporating various spices and cooking techniques. Today, g-nut sauce remains a beloved and iconic part of Ugandan culinary heritage, enjoyed both locally and internationally.

Ingredients:

- 1 cup peanuts (unsalted)

- 1 onion, finely chopped

- 2 tomatoes, diced

- 2 cloves garlic, minced

- 1 tablespoon vegetable oil

- 1 cup water

- Salt and pepper to taste

Method:

1. Roast the peanuts in a pan over medium heat until golden brown, stirring frequently to prevent burning. Remove from heat and allow to cool.

2. Once cooled, grind the peanuts into a fine powder using a blender or food processor.

3. In a separate pan, heat the vegetable oil over medium heat. Add the chopped onion and minced garlic, and sauté until softened and fragrant.

4. Add the diced tomatoes to the pan and cook until they start to soften.

5. Stir in the ground peanuts and water, then season with salt and pepper to taste.

6. Allow the sauce to simmer for about 10-15 minutes, stirring occasionally, until it thickens to your desired consistency.

7. Serve the g-nut sauce hot with rice, matoke, or sweet potatoes. Enjoy!

Nutrition Value:

1. Peanuts (unsalted):

  - Calories: Approximately 828 kcal per cup (dry roasted)

  - Carbohydrates: Around 24 grams

  - Protein: About 38 grams

  - Fat: Approximately 72 grams

  - Sodium: Minimal (if unsalted)

  - Cholesterol: Zero

  - Vitamins: Rich in vitamin E, niacin (B3), folate (B9)

  - Minerals: High in magnesium, phosphorus, potassium, zinc

  - Nutritional benefit: Peanuts are an excellent source of plant-based protein and healthy fats. They also provide essential vitamins and minerals, promoting heart health, muscle repair, and overall well-being.

2. Onion (finely chopped):

  - Calories: Roughly 64 kcal per medium onion

  - Carbohydrates: Around 15 grams

  - Protein: Approximately 2 grams

  - Fat: Minimal

  - Sodium: Low

  - Cholesterol: Zero

  - Vitamins: High in vitamin C, vitamin B6

  - Minerals: Good source of potassium, manganese

  - Nutritional benefit: Onions are rich in antioxidants and anti-inflammatory compounds. They also contain prebiotic fibers that support gut health and may help reduce the risk of certain chronic diseases.

3. Tomatoes (diced):

  - Calories: About 22 kcal per medium tomato

  - Carbohydrates: Around 5 grams

  - Protein: Approximately 1 gram

  - Fat: Minimal

  - Sodium: Very low

  - Cholesterol: Zero

  - Vitamins: High in vitamin C, vitamin A, vitamin K

  - Minerals: Good source of potassium, manganese

  - Nutritional benefit: Tomatoes are packed with antioxidants like lycopene, which may help reduce the risk of cancer and heart disease. They also provide essential vitamins and minerals for overall health.

4. Garlic (minced):

  - Calories: Approximately 4 kcal per clove

  - Carbohydrates: Around 1 gram

  - Protein: Minimal

  - Fat: Minimal

  - Sodium: Very low

  - Cholesterol: Zero

  - Vitamins: Contains vitamin C, vitamin B6

  - Minerals: Provides small amounts of manganese, selenium, calcium

  - Nutritional benefit: Garlic is known for its immune-boosting properties and contains sulfur compounds that may have various health benefits, including lowering blood pressure and improving cholesterol levels.

5. Vegetable oil (1 tablespoon):

  - Calories: Roughly 120 kcal per tablespoon

  - Carbohydrates: Zero

  - Protein: Zero

  - Fat: Around 14 grams (mainly unsaturated fats)

  - Sodium: Very low

  - Cholesterol: Zero

  - Vitamins: Contains vitamin E

  - Minerals: Minimal

  - Nutritional benefit: Vegetable oil provides healthy fats that are essential for brain function and hormone production. It also helps absorb fat-soluble vitamins and contributes to the flavor and texture of dishes.

6. Water (1 cup):

  - Calories: Zero

  - Carbohydrates: Zero

  - Protein: Zero

  - Fat: Zero

  - Sodium: Zero

  - Cholesterol: Zero

  - Vitamins: None

  - Minerals: None

  - Nutritional benefit: Water is essential for hydration and helps regulate body temperature, aids digestion, and flushes out toxins. It has no calories or nutrients but is vital for overall health and well-being.

7. Salt and pepper:

  - Calories: Zero

  - Carbohydrates: Zero

  - Protein: Zero

  - Fat: Zero

  - Sodium: Varies based on usage

  - Cholesterol: Zero

  - Vitamins: None

  - Minerals: None

  - Nutritional benefit: Salt adds flavor and enhances the taste of dishes, but excessive consumption may contribute to high blood pressure. Pepper adds a spicy kick and contains antioxidants that may have anti-inflammatory properties. Both should be used in moderation for balanced seasoning.