Acarajé is a beloved Afro-Brazilian street food with deep roots in the country's rich cultural and religious traditions. Made from black-eyed peas, onions, and palm oil, this dish is both a culinary delight and a symbol of Afro-Brazilian heritage. Often enjoyed with flavorful fillings like vatapá and caruru, Acarajé offers a taste of Brazil's vibrant street food scene.
Acarajé traces its origins to the Afro-Brazilian community and the Candomblé religion, where it was initially prepared as an offering to the goddess Iansã, associated with wind and storms. Over time, it has evolved into a popular street food found in cities across Brazil, often enjoyed during festive events like Carnival. Vendors frequently serve Acarajé with accompanying music and dance, adding to its cultural significance.
Ingredients:
- 2 cups black-eyed peas
- 1 onion, chopped
- Salt, to taste
- Palm oil (or alternative oil such as coconut oil or canola oil)
Traditional Fillings:
- Vatapá: A paste made from bread crumbs, shrimp, coconut milk, and spices
- Caruru: A stew made from okra, shrimp, and onions
Instructions:
1. Soak Peas: Place black-eyed peas in water and soak for at least 4 hours or overnight.
2. Prepare Mixture: Drain peas and blend with chopped onion and salt to taste until smooth.
3. Shape Patties: With wet hands, form the mixture into small balls, then flatten into patties.
4. Fry Patties: Heat palm oil in a frying pan over medium-high heat. Fry patties until golden brown on both sides.
5. Drain Oil: Remove patties and place on paper towels to absorb excess oil.
6. Serve: Slice open each Acarajé and stuff with vatapá and caruru, or your preferred fillings.
Note: Traditional Acarajé is made with dendê oil (palm oil). However, for environmental reasons, you can substitute with coconut oil or canola oil.
Nutrition Value:
1. 2 cups black-eyed peas
- Calories: Approximately 330 calories
- Carbohydrates: About 60 grams
- Protein: Around 20 grams
- Fat: Approximately 0.8 grams
- Sodium: Minimal, depending on added salt
- Cholesterol: 0 mg
- Vitamins: Rich in vitamin A, vitamin C, and folate
- Minerals: High in iron, magnesium, and potassium
- Nutritional Benefit: Black-eyed peas are a good source of plant-based protein and fiber, which help support digestive health and maintain a healthy weight. They also provide essential vitamins and minerals that contribute to overall well-being.
2. 1 onion, chopped
- Calories: About 45 calories
- Carbohydrates: Approximately 11 grams
- Protein: 1 gram
- Fat: 0.1 grams
- Sodium: Minimal, depending on added salt
- Cholesterol: 0 mg
- Vitamins: Contains vitamin C, vitamin B6, and folate
- Minerals: Provides calcium, iron, and potassium
- Nutritional Benefit: Onions add flavor and contain antioxidants that can help reduce inflammation. They also provide essential vitamins and minerals that support immune function and heart health.
3. Salt, to taste
- Calories: 0 calories
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: Varies based on amount used
- Cholesterol: 0 mg
- Vitamins: 0 vitamins
- Minerals: Contains sodium
- Nutritional Benefit: Salt enhances flavor but should be used in moderation to avoid excessive sodium intake, which can contribute to high blood pressure and other health issues.
4. Palm oil (or alternative oil such as coconut oil or canola oil)
- Calories: Approximately 120 calories per tablespoon
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 14 grams
- Sodium: 0 milligrams
- Cholesterol: 0 mg
- Vitamins: Contains vitamin E (especially in palm oil)
- Minerals: Minimal amounts
- Nutritional Benefit: Palm oil is high in saturated fats, which can impact heart health if consumed in excess. Alternatives like coconut oil or canola oil provide different types of fats and can be chosen based on health preferences.
Traditional Fillings
5. Vatapá
- Calories: Varies based on recipe, approximately 250-300 calories per serving
- Carbohydrates: Around 15-20 grams
- Protein: 10-15 grams (from shrimp and bread)
- Fat: 15-20 grams (mostly from coconut milk and oil)
- Sodium: Varies with added salt and shrimp
- Cholesterol: 70-100 mg (from shrimp)
- Vitamins: Rich in vitamin C and B vitamins (from coconut and shrimp)
- Minerals: Contains iron, calcium, and magnesium
- Nutritional Benefit: Vatapá offers a good source of protein and healthy fats. It also provides essential vitamins and minerals from the shrimp and coconut milk, contributing to overall nutrient intake.
6. Caruru
- Calories: Varies based on recipe, approximately 150-200 calories per serving
- Carbohydrates: About 15-20 grams (from okra and onions)
- Protein: 5-10 grams (from shrimp)
- Fat: 10-15 grams (from oil used in cooking)
- Sodium: Varies with added salt and shrimp
- Cholesterol: 60-80 mg (from shrimp)
- Vitamins: High in vitamin C and vitamin A (from okra)
- Minerals: Provides iron, calcium, and magnesium
- Nutritional Benefit: Caruru is rich in vitamins and minerals from the okra and shrimp. It provides essential nutrients while offering a flavorful complement to Acarajé.
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