Bambara nut or Bambara groundnut (Vigna subterranea (L.) Verdc) is a legume indigenous to Africa. It is cultivated across the semi-arid sub-Saharan Africa region (1).
It is one of the very few beans seeds that grow underground.
Bambara nut is a nutrient-dense legume sometimes referred to as a “complete food”. This is due to its balanced macronutrient composition.
Nutritional Benefits Of Bambara Nut
Bambara groundnut contains 64.4% carbohydrate, 23.6% protein, 6.5% fat, and 5.5% fiber and is rich in minerals.
According to studies, the most abundant minerals in Bambara nut are potassium, magnesium, phosphorus, zinc, and iron (2).
Interestingly, these minerals were higher than those found in commonly consumed legumes like chickpea and mung bean, but they vary by cultivar and growing conditions.
Bambara nut is also rich in antioxidants that are helpful for proper functioning of your organs.
It contains an abundance of flavonoids epicatechin and catechin in raw and cooked red seed, respectively.
You see, Catechin is amazing for male reproductive health, according to studies (3).
Therefore, if you are trying to conceive, adding bambara nut to your diet is a great idea that will benefit you.
According to a study, “catechin and epicatechin can polymerise to form proanthocyanidins, also known as condensed tannins, which have been associated with nutraceutical properties, such as antioxidant, cardioprotective, antitumor, and neuroprotective properties”.
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Interestingly, one of the ways that you can get the health benefits that this legume offers, is to use it for cake making.
Also, there is this aroma that it brings that entices anyone that perceives it.
To use Bambara nut for cake making, here is a simple recipe and process.
Ingredients For Bambara Nut Cake
- 250grams of Bambara nut flour
- 124grams of Honey
- 75grams of Butter/Cocoa Butter
- 2 large eggs
- 1.5 tablespoons of Molasses
- 1 teaspoon of natural flavour
- Raisins (to taste)
- 1 tablespoon of Cocoa powder
- 1/2 tablespoon of baking soda
- 1/4 cup of milk
- 1 tablespoon of psyllium husk
Preparation Instructions
- Preheat your oven to 350°F (180°C) and grease a 9-inch round cake pan.
- In a mixing bowl, cream together the softened butter and sugar until light and fluffy.
- Add the eggs one at a time, beating well after each addition.
- Stir in the vanilla extract.
- In a separate bowl, whisk together the Bambara nut flour, baking powder, cocoa powder and psyllium husk.
- Gradually add the dry ingredients to the wet ingredients, alternating with the milk, starting and ending with the dry ingredients. Mix until just combined.
- Pour the batter into the greased cake pan and smooth the top with a spatula.
- Bake in the preheated oven for 25-30 minutes, or until a toothpick inserted into the center of the cake comes out clean.
- Remove the cake from the oven and let it cool in the pan for 10 minutes. Then transfer it to a wire rack to cool completely.
- Once the cake is completely cooled, you can frost it with your favorite icing or decorate it as desired.
- Slice and serve your delicious Bambara Nut Cake!
Enjoy your homemade Bambara Nut Cake!