Step into the vibrant culinary world of Cape Verde with this delightful recipe for Pastéis. Originating from the archipelago's rich cultural heritage, Pastéis are a beloved pastry dish that embodies the flavors and traditions of this West African nation. Fusing influences from Portuguese, African, and Brazilian cuisines, Cape Verdean Pastéis offer a tantalizing blend of sweet and savory flavors wrapped in a crisp, golden crust. Whether enjoyed as a snack, appetizer, or dessert, these Pastéis are sure to transport your taste buds to the sun-soaked shores of Cape Verde. Join us on a culinary journey as we unravel the secrets behind crafting these irresistible treats from scratch.

Ingredients:

For the Dough:

• 2 cups all-purpose flour
• 1/2 teaspoon salt
• 1/2 cup water
• 1/4 cup vegetable oil

For the Filling:

• 1 cup cooked and shredded fish, meat, or vegetables (traditional options include tuna, chicken, or codfish)
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1/4 cup chopped fresh parsley
• Salt and pepper to taste
• Oil for frying

Instructions:

Prepare the Dough:

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

2- Gradually add the water and vegetable oil, mixing until a smooth dough forms.

3- Knead the dough for a few minutes until it becomes elastic. Cover with a damp cloth and let it rest for about 30 minutes.

Prepare the Filling:

1- In a skillet, heat a bit of oil over medium heat. Add the chopped onion and minced garlic, and sauté until softened and fragrant.

2- Add the cooked and shredded fish, meat, or vegetables to the skillet. Season with salt, pepper, and chopped parsley. Cook for a few minutes until heated through and well combined. Remove from heat and set aside to cool.

Assemble the Pastéis:

1- On a lightly floured surface, roll out the dough into a thin sheet, about 1/8 inch thick.

2- Using a round cutter or a glass, cut the dough into circles of desired size (usually around 3-4 inches in diameter).

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

Fold and Seal:

1- Fold each dough circle in half to enclose the filling, forming a half-moon shape.

2- Use a fork to press and seal the edges of the pastéis firmly.

Fry the Pastéis:

1- In a deep skillet or pot, heat oil over medium-high heat until hot but not smoking.

2- Carefully place the pastéis in the hot oil, a few at a time, without overcrowding the pan.

3- Fry the pastéis until golden brown and crispy on both sides, turning once, about 2-3 minutes per side.

4- Remove the pastéis from the oil using a slotted spoon and transfer them to a plate lined with paper towels to drain excess oil.

Serve and Enjoy:

1- Serve the Cape Verdean Pastéis hot or warm, with your favorite dipping sauce or alongside a fresh salad.

2- Enjoy the crispy exterior and flavorful filling of these delicious fried pastries, a beloved culinary delight from Cape Verde!

Nutritional Values:

Here are the approximate nutritional values for the listed ingredients per serving:

All-purpose flour (2 cups):

• Calories: 440 kcal
• Carbohydrates: 92g
• Protein: 12g
• Fat: 2g
• Fiber: 4g

benefits:

• Provides carbohydrates for energy.
• Contains some protein for muscle repair and growth.
• Contains small amounts of essential minerals like iron and zinc.

Salt (1/2 teaspoon):

• Negligible caloric value

benefits:

• Enhances flavor in dishes.
• Helps regulate fluid balance in the body.
• Provides essential electrolytes such as sodium and chloride.

Water (1/2 cup):

• Negligible caloric value

benefits:

• Essential for hydration and bodily functions.
• Helps transport nutrients and oxygen throughout the body.
• Aids in digestion and regulates body temperature.

Vegetable oil (1/4 cup):

• Calories: 480 kcal
• Fat: 56g
• No protein, carbohydrates, or fiber

benefits:

• Provides healthy fats for energy and cell function.
• Contains vitamin E, an antioxidant that supports skin health.
• May help reduce inflammation and improve heart health when consumed in moderation.

Cooked and shredded fish, meat, or vegetables (1 cup):

• Nutritional values vary significantly depending on the specific ingredient used. For example:

benefits:

• Excellent source of protein for muscle growth and repair.
• Provides essential amino acids necessary for various bodily functions.
• Contains vitamins and minerals such as iron, zinc, and B vitamins for overall health.

Cooked tuna:

• Calories: 220 kcal
• Protein: 48g
• Fat: 2g

Cooked chicken breast:

• Calories: 231 kcal
• Protein: 43g
• Fat: 5g

Cooked codfish:

• Calories: 290 kcal
• Protein: 64g
• Fat: 1g

Cooked mixed vegetables (e.g., carrots, peas, potatoes):

• Calories: 112 kcal
• Protein: 3g
• Fat: 0g

Onion (1 small):

• Calories: 22 kcal
• Carbohydrates: 5g
• Protein: 1g
• Fat: 0g
• Fiber: 1g

benefits:

• Rich in antioxidants that help protect cells from damage.
• Contains flavonoids that may have anti-inflammatory and anti-cancer properties.
• Provides fiber for digestive health and satiety.

Garlic (2 cloves):

• Calories: 8 kcal
• Carbohydrates: 2g
• Protein: 0g
• Fat: 0g
• Fiber: 0g

benefits:

• Contains compounds with potential health benefits, including allicin, which has antimicrobial properties.
• May help lower blood pressure and cholesterol levels.
• Supports immune function and may reduce the risk of certain infections.

Fresh parsley (1/4 cup):

• Calories: 4 kcal
• Carbohydrates: 1g
• Protein: 0g
• Fat: 0g
• Fiber: 0g

benefits:

• Rich in vitamins A, C, and K, as well as antioxidants like lutein and zeaxanthin.
• Supports bone health and may reduce inflammation.
• Adds flavor and freshness to dishes without adding significant calories.

Oil for frying:

• Nutritional values depend on the amount of oil absorbed during frying and the type of oil used. As a rough estimate, each pastel may absorb approximately 1-2 tablespoons of oil during frying, contributing around 120-240 calories and 14-28g of fat per pastel.

benefits:

• Provides energy-dense calories for fuel.
• Helps achieve crispy texture in fried foods.
• Adds flavor to dishes and enhances mouthfeel.

Please note that these values are approximate and may vary based on factors such as specific brands, cooking methods, and ingredient substitutions.