soft Mandazi or Biegnets or African Donuts , a sweet East African fried dough from the Swahili coast , is reminiscent of doughnuts and rich in culinary history.

This recipe typically involves mixing flour, sugar, coconut milk, and spices like cardamom, then frying the dough until golden brown. Often served as a snack or breakfast item, mandazi offers a perfect blend of sweetness and warmth, making it a beloved treat enjoyed across generations in East Africa and beyond.

Ingredients:

- 2 cups all-purpose flour

- 1/4 cup sugar

- 1 teaspoon baking powder

- 1/4 teaspoon salt

- 1/4 teaspoon ground cinnamon (optional)

- 1/4 teaspoon ground cardamom (optional)

- 1/2 cup coconut milk (or regular milk)

- 2 tablespoons melted butter or oil

- Oil for frying

Method:

1. In a mixing bowl, combine the flour, sugar, baking powder, salt, cinnamon, and cardamom (if using).

2. Gradually add the coconut milk and melted butter/oil to the dry ingredients, mixing until a soft dough forms.

3. Knead the dough on a lightly floured surface until smooth.

4. Roll out the dough to about 1/4 inch thickness, then cut into desired shapes (traditionally triangles or rectangles).

5. Heat oil in a deep pan or fryer to 350°F (180°C).

6. Fry the mandazi in batches until golden brown on both sides, about 2-3 minutes per side.

7. Remove mandazi from the oil and drain on paper towels.

8. Serve warm and enjoy as a delicious snack or breakfast treat!

This straightforward recipe yields delectable mandazi, perfect for indulging in the flavors of East Africa.

Nutrition Value:

1. All-purpose flour (2 cups):

  - Calories: 910

  - Carbohydrates: 190g

  - Protein: 24g

  - Fat: 2g

  - Sodium: 20mg

  - Cholesterol: 0mg

  - Vitamins: Contains small amounts of vitamins B1, B2, B3, and folate.

  - Minerals: Contains small amounts of iron, magnesium, and zinc.

  - Nutritional Benefit: Provides carbohydrates for energy, along with some protein and essential nutrients, although it's low in fat and lacks significant amounts of vitamins and minerals.

2. Sugar (1/4 cup):

  - Calories: 200

  - Carbohydrates: 50g

  - Protein: 0g

  - Fat: 0g

  - Sodium: 0mg

  - Cholesterol: 0mg

  - Vitamins: No significant vitamins.

  - Minerals: No significant minerals.

  - Nutritional Benefit: Provides quick energy due to its high carbohydrate content, but lacks essential nutrients and can contribute to empty calorie intake if consumed in excess.

3. Baking powder (1 teaspoon):

  - Calories: 2

  - Carbohydrates: 1g

  - Protein: 0g

  - Fat: 0g

  - Sodium: 488mg

  - Cholesterol: 0mg

  - Vitamins: No significant vitamins.

  - Minerals: No significant minerals.

  - Nutritional Benefit: Used as a leavening agent in baking to help dough rise, but provides minimal nutritional value.

4. Salt (1/4 teaspoon):

  - Calories: 0

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: 0g

  - Sodium: 581mg

  - Cholesterol: 0mg

  - Vitamins: No significant vitamins.

  - Minerals: No significant minerals.

  - Nutritional Benefit: Adds flavor to the dough but should be consumed in moderation due to its high sodium content.

5. Ground cinnamon (1/4 teaspoon, optional):

  - Calories: 2

  - Carbohydrates: 1g

  - Protein: 0g

  - Fat: 0g

  - Sodium: 0mg

  - Cholesterol: 0mg

  - Vitamins: Contains small amounts of vitamin K.

  - Minerals: Contains small amounts of calcium and iron.

  - Nutritional Benefit: Adds flavor and a hint of sweetness, along with small amounts of vitamins and minerals.

6. Ground cardamom (1/4 teaspoon, optional):

  - Calories: 2

  - Carbohydrates: 0.5g

  - Protein: 0g

  - Fat: 0g

  - Sodium: 0mg

  - Cholesterol: 0mg

  - Vitamins: Contains small amounts of vitamins C and B6.

  - Minerals: Contains small amounts of magnesium and potassium.

  - Nutritional Benefit: Adds a distinctive aroma and flavor, along with small amounts of vitamins and minerals.

7. Coconut milk (1/2 cup):

  - Calories: 280

  - Carbohydrates: 6g

  - Protein: 2.5g

  - Fat: 28g

  - Sodium: 20mg

  - Cholesterol: 0mg

  - Vitamins: Contains vitamins C, E, B1, B3, B5, B6, and B9.

  - Minerals: Contains iron, selenium, sodium, calcium, magnesium, and phosphorus.

  - Nutritional Benefit: Adds richness and flavor to the dough, along with healthy fats, vitamins, and minerals.

8. Melted butter or oil (2 tablespoons):

  - Calories: 240 (for butter), 240 (for oil)

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: 28g (for butter), 28g (for oil)

  - Sodium: 204mg (for butter), 0mg (for oil)

  - Cholesterol: 61mg (for butter), 0mg (for oil)

  - Vitamins: Contains vitamin A (for butter).

  - Minerals: No significant minerals.

  - Nutritional Benefit: Adds moisture and richness to the dough, along with flavor. Butter also provides vitamin A.

9. Oil for frying:

  - Nutritional content varies based on the type of oil used and the amount absorbed during frying.

  - Generally, frying adds significant calories and fat to the recipe.

  - Opt for healthier oils like canola or peanut oil for frying to minimize saturated fat intake.

These nutritional breakdowns provide insights into the components of the mandazi recipe, helping to understand their contribution to the overall nutritional profile of the dish.