Discover the authentic taste of the Caribbean with our Conch and Dumplings recipe. This beloved dish features tender conch, a type of sea snail, paired with soft, fluffy dumplings. Perfect for a hearty meal, this recipe combines fresh ingredients and traditional cooking methods to deliver a rich and satisfying flavor experience. Ideal for seafood lovers and those seeking a taste of island cuisine.

Ingredients:

- 1 lb conch (cleaned and cut into bite-sized pieces)

- 2 cups all-purpose flour

- 1 tsp baking powder

- 1/2 tsp salt

- 1/4 cup vegetable oil

- 1/2 cup water

- 1 medium onion (diced)

- 2 cloves garlic (minced)

- 1 bell pepper (diced)

- 2 tomatoes (diced)

- 1/2 cup chicken broth

- 1 tsp thyme

- 1 tsp paprika

- 1/2 tsp black pepper

- 1/2 tsp cayenne pepper (optional, for heat)

- 2 tbsp fresh parsley (chopped)

Instructions:

Prepare the Conch:

  - In a large pot, bring water to a boil. Add the conch pieces and cook for about 30-40 minutes until tender. Drain and set aside.

Make the Dumplings:

  - In a mixing bowl, combine the flour, baking powder, and salt. Gradually add the vegetable oil and water, mixing until a smooth dough forms. Roll the dough into small balls or discs.

Cook the Dumplings:

  - In a separate pot, bring water to a boil. Add the dumplings and cook for about 10-15 minutes until they float to the surface and are cooked through. Remove from water and set aside.

Prepare the Conch Stew:

  - Heat a little oil in a large skillet over medium heat. Add the diced onion, garlic, and bell pepper. Sauté until softened, about 5 minutes.

  - Add the diced tomatoes and cook for another 5 minutes until the tomatoes break down.

Combine Ingredients:

  - Add the cooked conch pieces to the skillet. Stir in the chicken broth, thyme, paprika, black pepper, and cayenne pepper (if using). Simmer for about 10 minutes to allow the flavors to meld.

Add Dumplings:

  - Gently fold the cooked dumplings into the conch stew, ensuring they are well-coated with the sauce. Simmer for an additional 5 minutes.

Serve:

  - Garnish with fresh parsley and serve hot. Enjoy your flavorful Conch and Dumplings with a side of rice or a fresh salad.

This classic recipe brings a taste of the Caribbean to your table, with tender conch and hearty dumplings in a savory stew.

Nutritional values

Conch (1 lb or 450g):

   - Calories: 82

   - Protein: 15g

   - Carbohydrates: 1g

   - Fat: 2g

Benefits: High in protein and low in fat, conch is a good source of essential amino acids and minerals like magnesium and potassium. It supports muscle health and overall nutrition.

All-Purpose Flour (2 cups or 240g):

   - Calories: 364

   - Protein: 10g

   - Carbohydrates: 76g

   - Fat: 1g

Benefits: Provides carbohydrates for energy and some protein. It is a staple for baking and cooking.

Baking Powder (1 tsp or 5g):

   - Calories: 6

   - Protein: 0g

   - Carbohydrates: 1.5g

   - Fat: 0g

Benefits: A leavening agent that helps dough rise. It is essential for achieving the desired texture in baked goods.

Salt (1/2 tsp or 3g):

   - Calories: 0

   - Protein: 0g

   - Carbohydrates: 0g

   - Fat: 0g

Benefits: Enhances flavor but should be used in moderation to manage sodium intake.

Vegetable Oil (1/4 cup or 60ml):

   - Calories: 240

   - Protein: 0g

   - Carbohydrates: 0g

   - Fat: 27g

Benefits: Provides healthy fats and is used for cooking. It helps in absorption of fat-soluble vitamins.

Water (1/2 cup or 120ml):

   - Calories: 0

   - Protein: 0g

   - Carbohydrates: 0g

   - Fat: 0g

Benefits: Essential for hydration and necessary for mixing ingredients.

Medium Onion (1, about 150g):

   - Calories: 60

   - Protein: 1g

   - Carbohydrates: 14g

   - Fat: 0g

Benefits: Rich in antioxidants and vitamins, including vitamin C. Supports immune health and has anti-inflammatory properties.

Garlic (2 cloves, about 6g):

   - Calories: 8

   - Protein: 0.4g

   - Carbohydrates: 2g

   - Fat: 0g

Benefits: Contains antioxidants, supports immune health, and may have anti-inflammatory effects.

Bell Pepper (1, medium, about 120g):

   - Calories: 25

   - Protein: 1g

   - Carbohydrates: 6g

   - Fat: 0g

Benefits: High in vitamins A and C, supports immune function and skin health.

Tomatoes (2, medium, about 200g):

   - Calories: 36

   - Protein: 1g

   - Carbohydrates: 8g

   - Fat: 0g

Benefits: High in vitamins A and C, and lycopene. Supports heart health, skin health, and has antioxidant properties.

Chicken Broth (1/2 cup or 120ml):

   - Calories: 10

   - Protein: 1g

   - Carbohydrates: 1g

   - Fat: 0g

Benefits: Adds flavor and can provide some nutrients depending on the preparation.

Thyme (1 tsp or 1g):

   - Calories: 3

   - Protein: 0.1g

   - Carbohydrates: 0.8g

   - Fat: 0g

Benefits: Rich in antioxidants and vitamin C. Supports digestion and has antimicrobial properties.

Paprika (1 tsp or 2g):

   - Calories: 6

   - Protein: 0.3g

   - Carbohydrates: 1g

   - Fat: 0.3g

Benefits: Contains antioxidants like vitamin A and capsaicin. Supports eye health and may have anti-inflammatory properties.

Black Pepper (1/2 tsp or 1g):

   - Calories: 6

   - Protein: 0.2g

   - Carbohydrates: 1g

   - Fat: 0.3g

Benefits: Contains antioxidants and may aid digestion and have anti-inflammatory effects.

Cayenne Pepper (1/2 tsp or 1g, optional):

   - Calories: 6

   - Protein: 0.2g

   - Carbohydrates: 1g

   - Fat: 0.3g

Benefits: Contains capsaicin, which may boost metabolism and have pain-relief properties.

Fresh Parsley (2 tbsp or 8g, chopped):

   - Calories: 2

   - Protein: 0.2g

   - Carbohydrates: 0.5g

   - Fat: 0g

Benefits: Rich in vitamins A, C, and K. Supports bone health, immune function, and has antioxidant properties.