Mali's Crispy, Flavorful Pastels Recipe: A Protein-Packed Snack

Pastels are a beloved street food in Mali, offering a savory, crispy, and flavorful snack. These deep-fried pastries are typically filled with seasoned fish or meat, making them a satisfying and versatile recipe. Rich in protein and spices, Pastels provide essential nutrition and energy. The crispy exterior and flavorful filling combine to create a mouth-watering snack that is perfect for any time of day. While Pastels are often enjoyed as an appetizer or street food, they can also be served as part of a larger meal. Packed with protein, healthy fats, and vitamins, this Malian delicacy is as nutritious as it is delicious.

Ingredients:

• 500g ground beef, chicken, or fish (your choice)
• 2 cups all-purpose flour
• 1 medium onion, finely chopped
• 2 garlic cloves, minced
• 1 tsp ground cumin
• 1 tsp paprika
• 1 tsp ground pepper
• 1 tsp ground ginger
• 2 tbsp vegetable oil
• ½ tsp chili powder (optional for heat)
• 1 egg, beaten
• Salt to taste
• Oil for frying

Instructions:

Prepare the Filling:

• Begin by heating 2 tablespoons of vegetable oil in a medium-sized pan over medium heat.
• Once the oil is hot, add the finely chopped onions and minced garlic. Sauté them for about 2-3 minutes, or until the onions turn soft and golden brown.
• Add your choice of ground meat (beef, chicken) or fish to the pan. Stir the meat or fish continuously, breaking it apart with a spatula until it is fully browned and cooked through.
• Season the mixture with cumin, paprika, ginger, black pepper, and a pinch of chili powder (optional for added heat). Add salt to taste.
• Stir the mixture well to ensure the seasoning is evenly distributed. Once the filling is cooked and the flavors are well combined, remove it from the heat and allow it to cool completely.

Make the Dough:

• In a large mixing bowl, combine 2 cups of all-purpose flour with a pinch of salt.
• Gradually add water to the flour mixture while stirring continuously. Add just enough water to form a smooth dough. The dough should not be too sticky or dry.
• Once the dough is smooth and pliable, cover it with a damp cloth or plastic wrap and let it rest for about 10 minutes. This allows the gluten to relax, making the dough easier to work with.

Shape the Pastels:

• After the dough has rested, divide it into small balls (about 1-2 inches in diameter). You should have enough dough for several pastels.
• Roll each dough ball into a flat, round disc using a rolling pin. The discs should be about 3-4 inches in diameter, but you can adjust the size depending on your preference.
• Place a spoonful of the cooled meat or fish mixture in the center of each disc. Be sure not to overfill, as this can cause the pastels to burst during frying.
• Carefully fold the dough over the filling to form a half-moon shape, then pinch the edges together to seal the pastel. You can use your fingers or a fork to press the edges securely to prevent the filling from leaking out while frying.

Fry the Pastels:

• Heat oil in a deep pan or fryer to around 350°F (175°C). The oil should be deep enough to fully submerge the pastels.
• Once the oil is hot, carefully lower the pastels into the oil, a few at a time. Be cautious not to overcrowd the pan, as this can cause the temperature of the oil to drop.
• Fry the pastels for about 3-4 minutes on each side or until they are golden brown and crispy. Use a slotted spoon to flip them carefully and ensure even frying on both sides.
• Once fried, remove the pastels from the oil and place them on a plate lined with paper towels to drain any excess oil.

Serve:

• Serve the hot, crispy pastels immediately as a tasty snack or appetizer.
• They can be paired with your favorite dipping sauce, such as a tangy tomato chutney, yogurt sauce, or even a spicy chili dip, depending on your taste preference.

Enjoy your delicious, homemade Pastels! Perfect for any occasion or as a flavorful street food treat.

FAQs :

1. Can other ingredients be used in the filling? Yes, the filling for Pastels can be customized to suit various dietary preferences. While the traditional recipe calls for ground beef, chicken, or fish, you can substitute these with vegetables, lentils, or even tofu for a plant-based version. Feel free to experiment with ingredients like spinach, mushrooms, sweet potatoes, or zucchini to create a vegetarian or vegan alternative that still delivers delicious flavor and texture.
2. Can Pastels be baked instead of fried? Absolutely! If you prefer to avoid frying or are looking for a healthier option, you can bake the Pastels. Preheat your oven to 375°F (190°C), place the filled and shaped Pastels on a baking sheet lined with parchment paper, and lightly brush them with olive oil or vegetable oil for a crispy texture. Bake for about 15-20 minutes, or until golden brown and crisp. This method retains the flavors while reducing the amount of oil used, making it a lighter option.
3. What are the best ways to store Pastels? To store your Pastels, allow them to cool completely before placing them in an airtight container. You can keep them in the refrigerator for up to 3 days. For longer storage, you can freeze the un-fried or fried Pastels. To freeze, place them on a baking sheet lined with parchment paper and freeze until solid. Once frozen, transfer them to a freezer-safe container or bag. To reheat, simply fry them straight from the freezer or bake them at 375°F (190°C) for about 15-20 minutes.

Nutritional Values and Benefits

500g Ground Beef, Chicken, or Fish

• Calories: 1100 (for beef), 1000 (for chicken), 650 (for fish)
• Protein: 75g (beef), 80g (chicken), 40g (fish)
• Fat: 70g (beef), 50g (chicken), 30g (fish)

Nutritional Benefit: Meat, whether beef, chicken, or fish, is an excellent source of protein, which is essential for muscle repair, immune function, and overall growth. Fish provides healthy omega-3 fatty acids, which support heart health, while chicken and beef offer essential vitamins like B12 and zinc for energy and immune health.

2 Cups All-Purpose Flour

• Calories: 910
• Carbohydrates: 190g

Nutritional Benefit: Flour is a source of carbohydrates, which provide energy for physical activities and daily functions. It also contains some B vitamins that support metabolic health.

1 Medium Onion

• Calories: 40
• Fiber: 2g

Nutritional Benefit: Onions are rich in antioxidants, particularly quercetin, which has anti-inflammatory properties. They also support digestive health and contribute to heart health by regulating cholesterol levels.

2 Garlic Cloves

• Calories: 8

Nutritional Benefit: Garlic is known for its immune-boosting properties. It contains allicin, which has antibacterial, antiviral, and antifungal effects. Garlic can also improve heart health by reducing blood pressure and cholesterol levels.

Spices (Cumin, Paprika, Ginger, Black Pepper)

• Calories: 10-15 (combined)

Nutritional Benefit: Spices like cumin, paprika, ginger, and black pepper are rich in antioxidants and have anti-inflammatory effects. These spices enhance digestion, improve metabolism, and contribute to overall well-being. Ginger is also known for its ability to alleviate nausea and improve digestion.

1 Egg (Beaten)

• Calories: 70
• Protein: 6g

Nutritional Benefit: Eggs are a high-quality source of protein and provide essential vitamins and minerals, including vitamin D, B12, and choline, which support brain health and metabolism.

Oil for Frying

• Calories: 120-150 per tablespoon

Nutritional Benefit: Depending on the type of oil used (e.g., vegetable oil, olive oil), it can provide healthy fats like monounsaturated and polyunsaturated fats, which are important for heart health and hormone production. However, frying should be done in moderation to avoid excess calorie intake.

Additional Information on Ingredients:

1. Nutritional Value of the Main Ingredients:

• Oil for Frying: The type of oil you choose for frying affects the nutritional content. Using vegetable oil or sunflower oil provides monounsaturated and polyunsaturated fats, which are heart-healthy fats. Alternatively, olive oil can be used for a healthier option as it is rich in omega-3 fatty acids and antioxidants, which contribute to improved heart health and lower cholesterol levels. However, frying should still be done in moderation as oil increases the calorie content of the dish.
• Onions: Onions contain quercetin, a powerful antioxidant that has anti-inflammatory properties. They also help regulate cholesterol levels, supporting heart health. Onions can improve digestion due to their fiber content and provide vitamin C, which boosts the immune system.
• Garlic: Garlic is known for its immune-boosting properties thanks to the compound allicin, which has antibacterial, antiviral, and antifungal effects. Regular consumption of garlic may lower blood pressure and cholesterol levels, enhancing cardiovascular health. Garlic is also beneficial for digestive health and has been shown to support detoxification processes in the body.

Expanding on Health Benefits of Ingredients:

• Cumin, Paprika, Ginger, Black Pepper: These spices are not only flavorful but are also rich in antioxidants that have anti-inflammatory effects. Ginger, in particular, is known for its digestive benefits and its ability to alleviate nausea and promote overall digestive health. Cumin helps with digestion and enhances the body's ability to absorb nutrients, while paprika provides a good source of vitamin A, which supports eye health and boosts immunity. Black pepper aids in digestion and enhances the absorption of other nutrients, particularly from spices like turmeric.
• Egg: Eggs are an excellent source of high-quality protein. They provide essential nutrients like vitamin B12, which supports brain health and energy metabolism. Eggs also contain choline, important for liver function and brain development. By including eggs in the recipe, you add an extra layer of nutrition and protein to the Pastels.

Summary of Nutritional Benefits

Pastels offer a combination of protein, healthy fats, and essential vitamins and minerals from the meat or fish filling, spices, and the dough. The use of onions, garlic, and spices adds additional antioxidant and anti-inflammatory properties, making Pastels not only a delicious snack but also a nutritious one. The addition of egg helps bind the ingredients while providing extra protein. However, since Pastels are deep-fried, it’s important to enjoy them in moderation for a balanced diet.