Aruban Pastechi Recipe: Benefits of This Caribbean Pastry

Nestled in the heart of the Caribbean, Aruba is a land of vibrant culture and exquisite culinary traditions, with the Aruban Pastechi standing out as a cherished favorite. These savory pastries, filled with ingredients like cheese, chicken, or seafood, are not only a delicious treat but also a source of essential nutrients. Pastechi provides proteins, healthyfats, and carbohydrates, offering energy and satiety in every bite. Additionally, depending on the fillings, they may deliver vital vitamins like B12, iron, and calcium. While enjoying their delightful flavors, it’s important to savor them in moderation due to their fried nature, ensuring a balance of taste and health.

Ingredients:

For the Dough:

- 3 cups all-purpose flour

- 1 teaspoon salt

- 1 cup unsalted butter, chilled and cubed

- 1/2 cup cold water

- 1 egg, beaten (for egg wash)

For the Filling:

- 1 lb ground beef or chicken

- 1 onion, finely chopped

- 1 bell pepper, finely chopped

- 2 cloves garlic, minced

- 1 cup tomato sauce

- 1 teaspoon cumin

- 1 teaspoon paprika

- Salt and pepper to taste

- Cooking oil for sautéing

Instructions:

Prepare the Dough:

1- In a large mixing bowl, combine the flour and salt.

2- Add the chilled, cubed butter and use your fingertips to rub it into the flour until the mixture resembles breadcrumbs.

3- Gradually add cold water, mixing until the dough comes together. Form the dough into a ball, wrap it in plastic wrap, and refrigerate for at least 30 minutes.

Prepare the Filling:

1- In a skillet over medium heat, sauté the chopped onion and bell pepper in a bit of cooking oil until softened.

2- Add the minced garlic and ground beef or chicken, cooking until the meat is browned.

3- Stir in the tomato sauce, cumin, paprika, salt, and pepper. Simmer the mixture for about 10-15 minutes until it thickens. Remove from heat and let it cool.

Assemble the Pastechi:

1- Preheat your oven to 375°F (190°C).

2- On a floured surface, roll out the chilled dough to about 1/8-inch thickness.

3- Using a round cutter or a glass, cut out circles from the dough (about 4-5 inches in diameter).

4- Place a spoonful of the cooled filling in the center of each dough circle.

5- Fold the dough over the filling, creating a half-moon shape, and seal the edges by pressing with a fork.

Bake the Pastechi:

1- Place the filled pastechi on a baking sheet lined with parchment paper.

2- Brush the tops with the beaten egg to give them a golden finish.

3- Bake in the preheated oven for 20-25 minutes or until the pastechi are golden brown and crispy.

Serve and Enjoy:

1- Allow the pastechi to cool for a few minutes before serving.

2- Enjoy these delightful Aruban pastries on their own or with your favorite dipping sauce.

These Aruban Pastechi are a wonderful representation of the flavors and culinary traditions of Aruba. Serve them as a snack, appetizer, or part of a delicious meal.

Frequently Asked Questions

What is the origin of Pastechi?

- Pastechi is part of Aruba's culinary heritage, influenced by Dutch, Spanish, and Caribbean cuisines, making it a symbol of cultural fusion.

Can I use vegetarian fillings?

- Absolutely! Options like spinach with feta cheese or mixed roasted vegetables are delicious and nutritious.

What are the tips for perfect dough?

- Use very cold butter, mix gently, and avoid over-kneading to ensure a tender, flaky texture.

How can I reduce the fat in the recipe?

- Baking or air frying Pastechi instead of deep frying can significantly reduce fat content. Additionally, using lean fillings like grilled chicken or vegetables helps keep it lighter.

Can I prepare Pastechi in advance and freeze it?

- Yes, you can prepare and freeze Pastechi before cooking. Place them on a baking sheet to freeze individually, then store in airtight bags for up to a month.

What are healthy alternatives for Pastechi lovers?

- Substitute regular flour with whole wheat, bake instead of frying, and use vegetable or lean protein fillings for a healthier version.

What drinks pair well with Pastechi?

- Pastechi pairs excellently with fresh juices like mango or orange, light teas, or even coffee for a balanced snack or breakfast.

Nutritional Values

For the Dough:

1. All-Purpose Flour (3 cups)

• Calories: 1365
• Carbohydrates: 285g
• Protein: 13g
• Fat: 3.6g
• Sodium: 3mg
• Cholesterol: 0mg
• Vitamins: Small amounts of B-vitamins (thiamin, riboflavin, niacin, folate)
• Minerals: Iron (4.5mg), Magnesium (24mg), Phosphorus (120mg)
• Nutritional Benefit: A rich source of carbohydrates, providing energy. It contains small amounts of protein and is enriched with iron, which is essential for red blood cell production.

2. Salt (1 teaspoon)

• Calories: 0
• Carbohydrates: 0g
• Protein: 0g
• Fat: 0g
• Sodium: 2300mg
• Cholesterol: 0mg
• Vitamins: None
• Minerals: Sodium (2300mg)
• Nutritional Benefit: Salt enhances the flavor of the dough but should be used in moderation due to its high sodium content, which can contribute to hypertension if consumed in excess.

3. Unsalted Butter (1 cup)

• Calories: 1628
• Carbohydrates: 0.1g
• Protein: 1.9g
• Fat: 184g
• Sodium: 2mg
• Cholesterol: 215mg
• Vitamins: Vitamin A (355% DV), Vitamin E (2% DV)
• Minerals: Calcium (10mg)
• Nutritional Benefit: A rich source of fats that provide essential energy and help in the absorption of fat-soluble vitamins. It's also high in cholesterol, so should be consumed in moderation.

4. Cold Water (1/2 cup)

• Calories: 0
• Carbohydrates: 0g
• Protein: 0g
• Fat: 0g
• Sodium: 0mg
• Cholesterol: 0mg
• Vitamins: None
• Minerals: None
• Nutritional Benefit: Water is essential for hydration, helps in the mixing and binding of ingredients, and has no calories, fat, or sugars.

5. Egg (1 large, for egg wash)

• Calories: 72
• Carbohydrates: 0.6g
• Protein: 6.3g
• Fat: 4.8g
• Sodium: 71mg
• Cholesterol: 186mg
• Vitamins: Vitamin A (6% DV), Vitamin D (10% DV), Vitamin B12 (10% DV)
• Minerals: Iron (0.9mg), Calcium (28mg)
• Nutritional Benefit: Eggs provide high-quality protein, essential vitamins, and minerals. They support muscle health, immune function, and bone health due to their vitamin D and calcium content.

For the Filling:

6. Ground Beef (1 lb)

• Calories: 1160
• Carbohydrates: 0g
• Protein: 92g
• Fat: 86g
• Sodium: 80mg
• Cholesterol: 220mg
• Vitamins: Vitamin B12 (200% DV), Vitamin B6 (30% DV)
• Minerals: Iron (5mg), Zinc (9mg)
• Nutritional Benefit: A great source of high-quality protein and essential nutrients like vitamin B12 (important for red blood cell production) and iron (for oxygen transport in the blood). It’s also high in fat and cholesterol, so choose leaner cuts for a healthier option.

7. Onion (1 medium)

• Calories: 46
• Carbohydrates: 11g
• Protein: 1g
• Fat: 0.1g
• Sodium: 2mg
• Cholesterol: 0mg
• Vitamins: Vitamin C (12% DV), Vitamin B6 (5% DV)
• Minerals: Potassium (214mg), Calcium (37mg)
• Nutritional Benefit: Onions are a good source of dietary fiber and antioxidants, supporting digestive health and offering anti-inflammatory benefits. They also help improve immunity due to vitamin C content.

8. Bell Pepper (1 medium)

• Calories: 25
• Carbohydrates: 6g
• Protein: 1g
• Fat: 0.3g
• Sodium: 2mg
• Cholesterol: 0mg
• Vitamins: Vitamin C (150% DV), Vitamin A (10% DV), Vitamin B6 (5% DV)
• Minerals: Potassium (190mg), Magnesium (15mg)
• Nutritional Benefit: Bell peppers are rich in vitamin C, which boosts immune function and promotes healthy skin. They also provide fiber and antioxidants, supporting overall health.

9. Garlic (2 cloves)

• Calories: 9
• Carbohydrates: 2g
• Protein: 0.4g
• Fat: 0g
• Sodium: 1mg
• Cholesterol: 0mg
• Vitamins: Vitamin C (2% DV)
• Minerals: Calcium (5mg), Iron (0.1mg)
• Nutritional Benefit: Garlic is known for its potential health benefits, including antimicrobial, anti-inflammatory, and antioxidant properties. It supports heart health and the immune system.

10. Tomato Sauce (1 cup)

• Calories: 74
• Carbohydrates: 17g
• Protein: 3g
• Fat: 0.5g
• Sodium: 555mg
• Cholesterol: 0mg
• Vitamins: Vitamin C (20% DV), Vitamin A (15% DV)
• Minerals: Potassium (726mg), Iron (1mg)
• Nutritional Benefit: Tomato sauce is rich in antioxidants like lycopene, which may have cancer-protective properties. It also supports immune health due to its vitamin C content.

11. Cumin (1 teaspoon)

• Calories: 8
• Carbohydrates: 1.4g
• Protein: 0.4g
• Fat: 0.4g
• Sodium: 2mg
• Cholesterol: 0mg
• Vitamins: Vitamin A (4% DV), Vitamin C (3% DV)
• Minerals: Iron (1.4mg), Magnesium (11mg)
• Nutritional Benefit: Cumin is a good source of iron, which is essential for oxygen transport, and provides antioxidants that support digestion and reduce inflammation.

12. Paprika (1 teaspoon)

• Calories: 6
• Carbohydrates: 1.2g
• Protein: 0.3g
• Fat: 0.3g
• Sodium: 0mg
• Cholesterol: 0mg
• Vitamins: Vitamin A (9% DV), Vitamin E (4% DV)
• Minerals: Iron (0.4mg)
• Nutritional Benefit: Paprika is high in vitamin A, which supports eye health and immune function. It also contains capsaicin, which has been shown to aid digestion and reduce inflammation.

13. Cooking Oil for Sautéing (1 tablespoon)

• Calories: 120
• Carbohydrates: 0g
• Protein: 0g
• Fat: 14g
• Sodium: 0mg
• Cholesterol: 0mg
• Vitamins: Vitamin E (10% DV)
• Minerals: None
• Nutritional Benefit: Cooking oil provides healthy fats essential for energy and the absorption of fat-soluble vitamins. However, it's important to use it in moderation to avoid excessive calorie intake.

Summary of Key Nutritional Benefits

• Carbohydrates: Primarily from flour, providing sustained energy.
• Protein: Mainly from meat, eggs, and flour, supporting muscle repair and growth.
• Fats: From butter and oil, crucial for energy and fat-soluble vitamins absorption.
• Vitamins: High in vitamin A, C, and B12, which promote immunity, skin, and eye health.
• Minerals: Provides essential minerals like iron, calcium, and magnesium, supporting blood health, bone strength, and overall function.