Mandazi
Limited nutritional benefit
East African fried dough triangles with coconut milk and cardamom.
Mandazi are fried breads from the Swahili coast of East Africa: a yeast dough of flour, sugar, coconut milk and cardamom, cut into triangles and deep-fried until puffed and golden, usually eaten with tea. Two pieces (120 g) have about 495 kcal, 25 g fat, 10 g of it saturated, mostly from the coconut milk, and 59 g of mostly refined carbohydrate. One piece with tea makes a more moderate snack.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 6.7g | 12.0% |
| Fat | 21g | 30.0% |
| Carbs | 50g | 16.7% |
| Simple Sugars | 17.5g | Estimate |
| Complex Carbs | 30.6g | Estimate |
| Fiber | 1.9g | 7.6% |
| Water | 22g | 0.9% |
| Calories | 411 | 18.3% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 8.07 | g | 40.4% |
| Monounsaturated | 3.66 | g | 14.6% |
| Polyunsaturated | 8.29 | g | 63.8% |
| Omega-3 | 2.487 | g | Estimate |
| DHA | 3 | mg | 0.3% |
| Omega-6 | 5.803 | g | Estimate |
| Trans | 0.08 | g | 4.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 0.21 | mg |
| Vitamin E | 1.12 | mg |
| Selenium | 20.5 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 6.81 | mcg | 0.8% |
| vitamin B1 | 0.11 | mg | 9.2% |
| vitamin B2 | 0.062 | mg | 4.8% |
| vitamin B3 | 0.939 | mg | 5.9% |
| vitamin B6 | 0.037 | mg | 2.2% |
| vitamin B9 | 25.2 | mcg | 6.3% |
| vitamin B12 | 0.038 | mcg | 1.6% |
| vitamin C | 0.207 | mg | 0.2% |
| vitamin D | 0.09 (4 IU) | mcg | 0.6% |
| vitamin E | 1.12 | mg | 7.5% |
| vitamin K | 22.9 | mcg | 19.1% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 16.8 | mg | 1.7% |
| iron | 1.72 | mg | 9.6% |
| magnesium | 26.3 | mg | 6.6% |
| phosphorus | 97.6 | mg | 13.9% |
| potassium | 136 | mg | 5.2% |
| sodium | 70.7 | mg | 3.1% |
| zinc | 0.656 | mg | 6.0% |
| copper | 0.147 | mg | 16.3% |
| manganese | 0.632 | mg | 27.5% |
| selenium | 20.5 | mcg | 37.3% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 151 | mg | 21.6% | 90% |
| Isoleucine | 250 | mg | 17.9% | 80% |
| Leucine | 477 | mg | 17.5% | 75% |
| Lysine limiting | 210 | mg | 10.0% | 42% |
| Methionine | 266 | mg | 25.3% | 110% |
| Phenylalanine | 547 | mg | 31.3% | 127% |
| Threonine | 205 | mg | 19.5% | 78% |
| Tryptophan | 83 | mg | 29.6% | 120% |
| Valine | 305 | mg | 16.8% | 73% |
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Values per 100 g
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Allergens
Recipe
See full recipeIngredients
- All-purpose flour 500 g
- Sugar 100 g
- Instant yeast 1 packet (7 g)
- Ground cardamom 1 tsp (2 g)
- Salt 0.25 tsp (1.5 g)
- Coconut milk, canned 300 ml
- Egg 1 large (50 g)
- Vegetable oil, for the dough 2 tbsp (27 g)
- Vegetable oil, for deep-frying 1 L
Instructions
- 1
Mix the flour, sugar, yeast, cardamom and salt in a large bowl.
- 2
Warm the coconut milk to about 40C, whisk in the egg and 2 tbsp oil, and pour into the flour.
- 3
Knead for 8-10 minutes into a smooth, soft dough that does not stick to the bowl, cover and leave to rise in a warm place for 1 hour.
- 4
Divide the dough into 4 pieces, roll each into a circle about 1 cm thick and cut it into 4 triangles, making 16 pieces.
- 5
Cover the pieces and let them rest for 15 minutes while the oil heats to 170C in a deep pot.
- 6
Fry a few at a time for 2-3 minutes per side, turning often, until puffed and golden brown.
- 7
Drain on paper towels and serve warm or at room temperature with tea.