Acaraje

Brazil is a vast country with a diverse population and culture. Its landscape is home to the world's largest rainforest, the Amazon, as well as beautiful beaches, mountains, and vibrant cities such as Rio de Janeiro and São Paulo. Brazil is also famous for its music, dance, and festivals such as Carnival, which draws millions of tourists each year.

The history of Acarajé is closely tied to the Afro-Brazilian community, specifically the religious practices of Candomblé. It is believed that Acarajé was first prepared as an offering to the goddess Iansã, who is associated with wind and storms. Today, Acarajé is sold by street vendors in cities throughout Brazil, often accompanied by music and dance performances.

Brazil is the largest country in South America, covering nearly half of the continent's landmass. It is known for its vibrant culture, diverse landscapes, and delicious cuisine. One of the most popular street foods in Brazil is Acarajé, a traditional Afro-Brazilian dish made from black-eyed peas, onions, and palm oil.

To make Acarajé, follow these steps:

1- Soak 2 cups of black-eyed peas in water for at least 4 hours or overnight.

2- Drain the soaked peas and add them to a food processor along with 1 chopped onion and salt to taste.

3- Blend the mixture until it forms a smooth paste.

4- Using wet hands, shape the mixture into small balls and flatten them slightly to form a patty.

5- Heat a large frying pan with palm oil over medium-high heat.

6- Once the oil is hot, carefully add the patties to the pan and fry until golden brown on both sides.

7- Remove the Acarajé from the pan and place them on paper towels to absorb any excess oil.

8- To serve, cut open the Acarajé and stuff it with traditional fillings such as vatapá (a paste made from bread crumbs, shrimp, coconut milk, and spices) and caruru (a stew made from okra, shrimp, and onions).

Note:

Acarajé is traditionally made with dendê oil, also known as palm oil. However, due to concerns about the environmental impact of palm oil production, some people choose to use alternative oils such as coconut oil or canola oil.

Nutrition Facts:

Here's a breakdown of the nutritional values for the primary ingredients in the Acarajé recipe:

Black-Eyed Peas (2 cups, dried)

• Calories: 408 kcal
• Protein: 26 grams
• Carbohydrates: 108 grams
• Dietary Fiber: 20 grams
• Fat: 1 gram

benefits:

• Rich in Protein: Black-eyed peas are an excellent plant-based source of protein, which is essential for muscle growth and repair.
• High in Fiber: The high fiber content aids in digestion, helps maintain bowel health, and can lower cholesterol levels.
• Packed with Nutrients: They contain important vitamins and minerals such as folate, iron, potassium, and magnesium.
• Low Glycemic Index: They help regulate blood sugar levels, making them a good option for people with diabetes.

Onion (1 medium)

• Calories: 44 kcal
• Protein: 1 gram
• Carbohydrates: 10 grams
• Dietary Fiber: 1.5 grams
• Fat: 0.1 gram

benefits:

• Antioxidant Properties: Onions are rich in antioxidants, particularly quercetin, which helps protect cells from damage by free radicals.
• Anti-Inflammatory: They have anti-inflammatory properties that can help reduce inflammation in the body.
• Heart Health: Onions can help improve heart health by reducing cholesterol levels and lowering blood pressure.
• Immune Support: They contain vitamin C, which boosts the immune system.

Palm Oil (for frying, approximately 1/2 cup)

• Calories: 960 kcal
• Protein: 0 grams
• Carbohydrates: 0 grams
• Dietary Fiber: 0 grams
• Fat: 108 grams

benefits:

• Rich in Vitamins: Palm oil is a good source of vitamins A and E, which are important for vision and skin health.
• Antioxidant Effects: The tocotrienols in palm oil act as antioxidants, protecting cells from damage.
• Brain Health: Some studies suggest that tocotrienols in palm oil can support brain health and reduce the risk of stroke.

Salt (to taste, approximately 1 teaspoon)

• Calories: 0 kcal
• Protein: 0 grams
• Carbohydrates: 0 grams
• Dietary Fiber: 0 grams
• Fat: 0 grams
• Sodium: 2,360 mg

benefits:

• Essential Electrolyte: Salt is crucial for maintaining fluid balance, nerve transmission, and muscle function.
• Iodine Source: If iodized, salt provides iodine, which is essential for thyroid function and metabolic regulation.

Traditional Fillings (approximate values)

Vatapá (1/2 cup serving)

• Calories: 200 kcal
• Protein: 5 grams
• Carbohydrates: 20 grams
• Dietary Fiber: 2 grams
• Fat: 10 grams

benefits:

• Rich in Nutrients: Contains shrimp, which are high in protein and various vitamins and minerals, including iodine and selenium.
• Healthy Fats: Coconut milk in vatapá provides healthy fats that can support brain function and energy.
• Spices: The spices used can have anti-inflammatory and antioxidant benefits.

Caruru (1/2 cup serving)

• Calories: 150 kcal
• Protein: 6 grams
• Carbohydrates: 14 grams
• Dietary Fiber: 3 grams
• Fat: 8 grams

benefits:

• High in Vitamins: Okra in caruru is rich in vitamins C and K, folate, and antioxidants.
• Dietary Fiber: Okra also provides dietary fiber, which is beneficial for digestive health.
• Protein: Shrimp adds a good amount of protein, which is essential for muscle repair and overall body function.

Total Nutritional Values (approximate per serving)

Acarajé (without fillings)

• Calories: 523 kcal
• Protein: 13.5 grams
• Carbohydrates: 59 grams
• Dietary Fiber: 10.75 grams
• Fat: 54.05 grams
• Sodium: Depends on the amount of salt added

Acarajé (with vatapá and caruru)

• Calories: 873 kcal
• Protein: 24.5 grams
• Carbohydrates: 93 grams
• Dietary Fiber: 15.75 grams
• Fat: 72.05 grams

These values are estimates and can vary based on specific ingredients and portion sizes used.