Recipes · South African · Desserts
Koe'sister (Cape Malay Spiced Coconut Dumplings)
One serving has 422 kcal and 6 g protein, and at least a fifth of a woman's daily need of thiamin (35%), manganese (33%), selenium (30%), riboflavin (25%) and folate (22%). Ready in 135 minutes.
- Preparation: 120 min
- Cooking: 15 min
- Makes: 1 serving (122 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, egg, gluten
Ingredients
- 35 g Flour, all-purpose
- 0.8 g Yeast, active dry
- 15 g Milk, whole
- 4 g Butter, unsalted
- 28 g Sugar
- 8 g Eggs, whole, raw
- 0.3 g Cinnamon
- 0.2 g Ginger, ground
- 0.2 g Anise seed
- 9 g Vegetable oil
- 13 g Water
- 8 g Coconut, desiccated
Method
- Warm the milk slightly and stir in the yeast and a pinch of the smaller sugar amount; leave for 10 minutes until foamy.
- Mix the flour, cinnamon, ginger and aniseed in a bowl, then work in the melted butter, egg and the yeast mixture to form a soft dough.
- Knead briefly until smooth and elastic, then cover and leave to rise in a warm place for 1 hour, until doubled.
- Meanwhile make the syrup: dissolve the larger amount of sugar in the water, bring to a boil, simmer for 3 minutes, then chill.
- Punch down the dough and shape into 2 small balls. Heat the oil in a small, deep pan to 170°C (340°F) and fry the balls for 3-4 minutes, turning often, until deep golden brown and cooked through in the centre.
- Drain briefly, then dip the hot dumplings into the cold syrup for 15-20 seconds each.
- Roll the syrup-coated dumplings in the desiccated coconut while still sticky, and serve; this recipe makes 1 serving of about 2 koe'sisters, so multiply every ingredient by 6-8 for a full batch of 12-16 to share, as they are traditionally made.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 422 kcal | 20% |
| Carbohydrates | 58.2 g | |
| Water | 37.5 mL | |
| Fiber | 2.7 g | 9% |
| Protein | 6.1 g | 13% |
| Tryptophan | 0.08 g | |
| Threonine | 0.2 g | |
| Isoleucine | 0.24 g | |
| Leucine | 0.45 g | |
| Lysine | 0.25 g | |
| Methionine | 0.12 g | |
| Cystine | 0.12 g | |
| Phenylalanine | 0.31 g | |
| Tyrosine | 0.2 g | |
| Valine | 0.3 g | |
| Histidine | 0.14 g | |
| Fat | 19.1 g | |
| Monounsaturated | 3.7 g | |
| Polyunsaturated | 5.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.9 g | |
| Saturated | 8.6 g | |
| Trans-Fats | 0.06 g | |
| Cholesterol | 39.9 mg | |
| Calcium | 35.2 mg | 4% |
| Copper | 0.13 mg | 14% |
| Iron | 2.2 mg | 12% |
| Magnesium | 18.9 mg | 6% |
| Manganese | 0.59 mg | 33% |
| Phosphorus | 90.2 mg | 13% |
| Potassium | 128 mg | 3% |
| Selenium | 16.8 µg | 30% |
| Sodium | 23.2 mg | |
| Zinc | 0.66 mg | 8% |
| Thiamin (vitamin B1) | 0.38 mg | 35% |
| Riboflavin (vitamin B2) | 0.28 mg | 25% |
| Niacin (vitamin B3) | 2.5 mg | 18% |
| Pantothenic acid (vitamin B5) | 0.51 mg | 10% |
| Pyridoxine (vitamin B6) | 0.07 mg | 5% |
| Folate (vitamin B9) | 88.2 µg | 22% |
| Cobalamin (vitamin B12) | 0.15 µg | 6% |
| Choline | 28.6 mg | 7% |
| Vitamin A | 47.1 µg | 7% |
| Vitamin C | 0.18 mg | 0% |
| Vitamin D (D2 + D3) | 14.2 IU | 2% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 17.1 µg | 19% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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