Magwenya, also known as fat cakes or amagwinya, are a popular traditional dish in Botswana and various African countries. These deep-fried dough balls are enjoyed as a breakfast item, snack, or dessert. Made with simple ingredients—flour, yeast, sugar, salt, and water—Magwenya is a staple in many households.
Rooted in African culinary traditions, Magwenya reflects a rich history of fried dough recipes across the continent. In Botswana, Magwenya is often sold by street vendors and served at festivals and gatherings. The dish is known for its crispy exterior and soft, fluffy interior. While traditionally eaten plain, Magwenya can also be filled with sweet or savory fillings like jam, cheese, or minced meat.
Despite being a delicious treat, Magwenya is high in calories, carbohydrates, and fat, so it is best enjoyed in moderation as part of a balanced diet. The nutrition content may vary depending on the specific recipe and preparation method.
Ingredients:
- 500g flour
- 10g instant yeast
- 60g sugar
- 10g salt
- 300ml warm water
- Vegetable oil for frying
Instructions:
1. In a large mixing bowl, combine the flour, instant yeast, sugar, and salt.
2. Gradually add the warm water to the mixture, stirring until a dough forms.
3. Knead the dough for 5-10 minutes until it becomes smooth and elastic.
4. Cover the bowl with a clean kitchen towel and let the dough rise in a warm place for about an hour, or until it has doubled in size.
5. Once the dough has risen, punch it down and knead it again for a few minutes.
6. Pinch off pieces of dough and roll them into small balls, about the size of a golf ball.
7. Place the balls on a floured surface and cover them with a towel to rise again for about 10-15 minutes.
8. In a large pot or deep frying pan, heat the vegetable oil over medium-high heat.
9. Once the oil is hot, gently place the dough balls into the oil and fry until they are golden brown on both sides, turning occasionally with a slotted spoon.
10. Remove the fried Magwenya from the oil and place them on a paper towel to drain off excess oil.
11. Serve the Magwenya warm, either plain or filled with your choice of filling.
Nutrition Value:
1. 500g flour
- Calories: Approximately 1,800 calories
- Carbohydrates: Around 375 grams
- Protein: About 50 grams
- Fat: Minimal fat (about 5 grams)
- Sodium: Negligible
- Cholesterol: None
- Vitamins: Contains B vitamins, including niacin and folate
- Minerals: Provides iron and small amounts of magnesium and zinc
- Nutritional Benefit: Flour is a primary source of carbohydrates for energy. It also contributes protein and essential vitamins and minerals that support overall health.
2. 10g instant yeast
- Calories: Approximately 30 calories
- Carbohydrates: About 1 gram
- Protein: Around 3 grams
- Fat: Minimal fat
- Sodium: About 5 milligrams
- Cholesterol: None
- Vitamins: Contains B vitamins, such as B1, B2, and B6
- Minerals: Provides trace amounts of iron and calcium
- Nutritional Benefit: Yeast helps the dough rise and adds a small amount of protein and B vitamins, which are important for energy metabolism and overall health.
3. 60g sugar
- Calories: Approximately 240 calories
- Carbohydrates: About 60 grams
- Protein: None
- Fat: None
- Sodium: Negligible
- Cholesterol: None
- Vitamins: None
- Minerals: None
- Nutritional Benefit: Sugar provides a quick source of energy and contributes to the dough's texture and flavor. However, it should be consumed in moderation due to its high calorie content.
4. 10g salt
- Calories: None
- Carbohydrates: None
- Protein: None
- Fat: None
- Sodium: About 4,000 milligrams
- Cholesterol: None
- Vitamins: None
- Minerals: Sodium
- Nutritional Benefit: Salt enhances flavor and helps regulate fluid balance in the body. It is essential in small amounts, but excessive intake can lead to health issues.
5. 300ml warm water
- Calories: None
- Carbohydrates: None
- Protein: None
- Fat: None
- Sodium: None
- Cholesterol: None
- Vitamins: None
- Minerals: None
- Nutritional Benefit: Water is crucial for hydrating the dough and activating the yeast. It supports overall hydration and bodily functions.
6. Vegetable oil for frying
- Calories: Approximately 120 calories per tablespoon (15ml)
- Carbohydrates: None
- Protein: None
- Fat: About 14 grams per tablespoon
- Sodium: Negligible
- Cholesterol: None
- Vitamins: Some vegetable oils contain vitamin E
- Minerals: Trace amounts of minerals depending on the type of oil
- Nutritional Benefit: Vegetable oil provides fats essential for frying and adds a crispy texture to the Magwenya. It can contribute to the intake of healthy fats if used in moderation.
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