Crabe Beninoise is a popular dish from Benin, West Africa, featuring succulent crab pieces simmered in a spicy tomato and pepper sauce. It's traditionally served with rice, plantains, or cassava, showcasing the region's diverse culinary traditions.

Crabe Beninoise reflects Benin's coastal influences, with fresh crabs cooked in a flavorful sauce of tomatoes, onions, garlic, and hot peppers. Slow cooking allows the ingredients to meld, creating a dish rich in both flavor and cultural heritage.

Nutritionally, Crabe Beninoise is high in protein and vitamins, with the spicy sauce believed to have antioxidant properties that support immune health and digestion.

Crabe Beninoise offers a delicious taste of Benin's culinary heritage, blending local ingredients and traditional cooking methods for a memorable dining experience.

To make Crabe Beninoise, you will need the following:

ingredients:

1- 2-3 fresh crabs, cleaned and cut into pieces

2- 1 onion, chopped

3- 2-3 cloves of garlic, minced

5- 4- 1-2 tomatoes, chopped

6- 2-3 hot peppers, chopped

7- 1 tablespoon tomato paste

8- 1 tablespoon peanut oil

9- 1-2 cups water

10- Salt and pepper to taste

11- Fresh parsley or cilantro, chopped (optional)

Instruction:

1- Heat the peanut oil in a large pot over medium heat. Add the chopped onion and garlic and cook until the onion is translucent, about 5-7 minutes.

2- Add the chopped tomatoes, hot peppers, and tomato paste to the pot and stir well. Cook for another 5-7 minutes, stirring occasionally.

3- Add the crab pieces to the pot and stir to coat them in the tomato mixture.

4- Pour in enough water to cover the crab pieces, then season with salt and pepper to taste.

5- Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 30-40 minutes, until the crab is cooked through and the sauce has thickened.

6- Once the crab is cooked, remove it from the pot and set it aside. Use an immersion blender or transfer the sauce to a blender and blend until smooth.

7- Return the crab pieces to the pot and let them simmer in the sauce for another 5-10 minutes.

8- Serve hot, garnished with chopped parsley or cilantro if desired.

Note:

1- If you don't have access to fresh crabs, you can use frozen or canned crab meat instead. Just be sure to adjust the cooking time accordingly.

Nutrition Value:

Here's a breakdown of the nutritional values for the ingredients in your list:

1. 2-3 fresh crabs, cleaned and cut into pieces:

  - Calories: Approximately 100 calories per 100 grams

  - Carbohydrates: Negligible

  - Protein: High protein content, about 18-20 grams per 100 grams

  - Fat: Low fat content, approximately 1-2 grams per 100 grams

  - Sodium: Natural sodium content varies; typically low

  - Cholesterol: Contains cholesterol, but amount varies; generally moderate

  - Vitamins and Minerals: Rich in vitamins B12, C, and minerals such as zinc, selenium, and phosphorus

  - Nutritional Benefits: High in lean protein, essential for muscle repair and growth; good source of vitamins crucial for immune function and minerals important for bone health.

2. 1 onion, chopped:

  - Calories: Approximately 40 calories per medium onion

  - Carbohydrates: Around 9 grams per medium onion

  - Protein: About 1 gram per medium onion

  - Fat: Very low fat content

  - Sodium: Very low sodium content

  - Cholesterol: Cholesterol-free

  - Vitamins and Minerals: Contains vitamins C and B6, and minerals such as potassium and manganese

  - Nutritional Benefits: Onions are low in calories and rich in antioxidants and anti-inflammatory compounds, supporting heart health and immune function.

3. 2-3 cloves of garlic, minced:

  - Calories: Approximately 4 calories per clove

  - Carbohydrates: Around 1 gram per clove

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Very low sodium content

  - Cholesterol: Cholesterol-free

  - Vitamins and Minerals: High in vitamin C, vitamin B6, and manganese

  - Nutritional Benefits: Garlic is known for its medicinal properties, including potential benefits for heart health, immune support, and anti-inflammatory effects.

4. 1-2 tomatoes, chopped:

  - Calories: Approximately 18 calories per small tomato

  - Carbohydrates: Around 4 grams per small tomato

  - Protein: About 1 gram per small tomato

  - Fat: Very low fat content

  - Sodium: Very low sodium content

  - Cholesterol: Cholesterol-free

  - Vitamins and Minerals: High in vitamin C, vitamin A, and potassium

  - Nutritional Benefits: Tomatoes are rich in antioxidants, particularly lycopene, which may have protective effects against certain diseases and support heart health.

5. 2-3 hot peppers, chopped:

  - Calories: Approximately 18 calories per 100 grams (varies by type)

  - Carbohydrates: Around 4-6 grams per 100 grams (varies by type)

  - Protein: About 1 gram per 100 grams (varies by type)

  - Fat: Very low fat content

  - Sodium: Low to moderate sodium content, depending on preparation

  - Cholesterol: Cholesterol-free

  - Vitamins and Minerals: High in vitamin C and vitamin A; also contains capsaicin, known for its potential health benefits

  - Nutritional Benefits: Peppers provide antioxidants and may have anti-inflammatory properties, supporting metabolism and immune function.

6. 1 tablespoon tomato paste:

  - Calories: Approximately 13 calories per tablespoon

  - Carbohydrates: Around 3 grams per tablespoon

  - Protein: About 1 gram per tablespoon

  - Fat: Very low fat content

  - Sodium: Moderate sodium content, approximately 10-15 mg per tablespoon

  - Cholesterol: Cholesterol-free

  - Vitamins and Minerals: Contains vitamins A and C, and minerals such as potassium and iron

  - Nutritional Benefits: Tomato paste is concentrated, providing antioxidants and nutrients found in tomatoes, supporting overall health and immune function.

7. 1 tablespoon peanut oil:

  - Calories: Approximately 120 calories per tablespoon

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: High fat content, mainly monounsaturated and polyunsaturated fats

  - Sodium: Very low sodium content

  - Cholesterol: Cholesterol-free

  - Vitamins and Minerals: Contains vitamin E, and small amounts of vitamin K

  - Nutritional Benefits: Peanut oil is a source of healthy fats, beneficial for heart health and vitamin absorption.

8. 1-2 cups water:

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Varies depending on source

  - Cholesterol: Cholesterol-free

  - Vitamins and Minerals: None significant

  - Nutritional Benefits: Essential for cooking and helps to blend flavors without adding calories or other nutrients.

9. Salt and pepper to taste:

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Varies based on quantity used

  - Cholesterol: Cholesterol-free

  - Vitamins and Minerals: None significant

  - Nutritional Benefits: Adds flavor without significant nutritional contribution.

10. Fresh parsley or cilantro, chopped (optional):

  - Calories: Approximately 1-2 calories per tablespoon

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Very low sodium content

  - Cholesterol: Cholesterol-free

  - Vitamins and Minerals: High in vitamins A, C, and K, and minerals such as potassium and calcium

  - Nutritional Benefits: Herbs like parsley and cilantro add freshness and small amounts of essential vitamins and minerals to dishes.

Please note that these values are approximate and can vary based on factors such as the specific ingredients used and the cooking methods employed.