Bambara groundnut

Vigna subterranea

legume

Hard round seeds of a very hardy West African legume; boiled, roasted or ground into flour. They provide protein, fibre, folate and iron.

Origin

West Africa

Season (United States)

all year round

Preparation

Very hard, they soak overnight, the water is discarded, then they cook for two to three hours — less in a pressure cooker; they are also eaten roasted, or as flour for fritters. Never raw. Soaking, sprouting or sourdough bring its phytates down — and release the zinc and iron they were holding. High in purines: to rotate rather than stack, if the ground is sensitive.

Molecules

Resistant starch RS1 · GOS (galacto-oligosaccharides) · Saponins · Folates (B9) · Plant iron · Zinc · Potassium · Protein · Lysine · Phosphorus · Molybdenum · Choline · InositolIn small amounts, not counted Calcium · Copper · Tryptophan · PhytosterolsWhat slows things down Phytates · Purines

Did you know?

Its seeds are harvested underground, like peanuts; in Madagascar it is called voanjobory, and in Gabon and Congo, Batéké groundnut.