Mapakiwa is a traditional steamed bread from Botswana, made with simple ingredients like flour, sugar, yeast, and water. This bread is typically steamed, resulting in a soft, fluffy texture. It is often served with tea or coffee as a light snack or breakfast. Popular in social gatherings, Mapakiwa reflects Botswana's rich culinary culture and is still commonly prepared in homes across the country.
Mapakiwa has its roots in the traditional African cooking methods of Botswana. Due to the limited availability of ovens, steaming was a preferred method for baking bread. Today, Mapakiwa remains a beloved staple in Botswana, often served during family gatherings and community events.
Ingredients:
- 3 cups of flour
- 2 tablespoons sugar
- 1 teaspoon salt
- 1 tablespoon instant yeast
- 1 cup warm water
- 2 tablespoons vegetable oil
Instructions:
1. Prepare the Dough:
- In a large bowl, mix the flour, sugar, and salt.
- Gradually add the yeast and warm water, kneading until a smooth, elastic dough forms.
- Add the oil and continue kneading for about 5 minutes until the dough becomes shiny and non-sticky.
2. Let the Dough Rise:
- Cover the dough and let it rest in a warm place for about 1 hour, or until it doubles in size.
3. Shape and Cook:
- Divide the dough into medium-sized balls and place them in a greased baking tray.
- Allow the dough balls to rise again for 20 minutes.
- Place the tray in a steamer and cook for 25-30 minutes until the bread is fully cooked and soft.
4. Serve:
- Serve the Mapakiwa warm with tea or coffee.
Nutrition Value:
1. flour (3 cups)
- Calories: 1,365
- Carbohydrates: 285 g
- Protein: 39 g
- Fat: 6 g
- Sodium: 6 mg
- Cholesterol: 0 mg
- Vitamins: B vitamins (thiamine, niacin)
- Minerals: Iron, magnesium, phosphorus
- Nutritional benefit: Provides energy, supports muscle function, and offers essential nutrients for healthy metabolism.
2. sugar (2 tablespoons)
- Calories: 96
- Carbohydrates: 25 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: None
- Nutritional benefit: Adds sweetness and energy but should be consumed in moderation to avoid blood sugar spikes.
3. salt (1 teaspoon)
- Calories: 0
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 2,300 mg
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: Sodium
- Nutritional benefit: Essential for fluid balance and nerve function but should be limited to avoid high blood pressure.
4. instant yeast (1 tablespoon)
- Calories: 21
- Carbohydrates: 2 g
- Protein: 3 g
- Fat: 0 g
- Sodium: 3 mg
- Cholesterol: 0 mg
- Vitamins: B vitamins (niacin, folate)
- Minerals: Iron, potassium
- Nutritional benefit: Helps in the fermentation process, providing leavening and contributing to dough texture.
5. warm water (1 cup)
- Calories: 0
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: None
- Nutritional benefit: Essential for hydration and aids in the mixing of dough ingredients.
6. vegetable oil (2 tablespoons)
- Calories: 240
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 28 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Vitamin E
- Minerals: None
- Nutritional benefit: Provides essential fatty acids and energy, supports skin health, and adds moisture to the bread.
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