Discover the delightful taste of **Matoutou de Crabe**, a rich and aromatic crab stew. This dish features succulent crab cooked with a blend of spices, fresh vegetables, and a savory sauce that brings out the best in each ingredient. Perfect for a comforting meal, this recipe offers a unique blend of flavors that will impress your guests and elevate your cooking repertoire.
Ingredients:
- 1 kg crab (cleaned and cut into pieces)
- 2 tablespoons vegetable oil
- 1 large onion (chopped)
- 3 cloves garlic (minced)
- 1 bell pepper (chopped)
- 2 tomatoes (diced)
- 1 carrot (sliced)
- 2 potatoes (cubed)
- 1 cup coconut milk
- 1 tablespoon tomato paste
- 1 teaspoon paprika
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon chili powder (adjust to taste)
- 1 bay leaf
- Salt and pepper to taste
- Fresh cilantro (chopped, for garnish)
Instructions:
Prepare the Crab:
- Clean and cut the crab into pieces. Set aside.
Sauté the Aromatics:
- Heat the vegetable oil in a large pot over medium heat.
- Add the chopped onion and minced garlic. Sauté until translucent.
Add Vegetables and Spices:
- Add the bell pepper, tomatoes, carrot, and potatoes to the pot. Cook for a few minutes.
- Stir in the tomato paste, paprika, cumin, coriander, turmeric, chili powder, and bay leaf.
Cook the Crab:
- Add the crab pieces to the pot, stirring to coat with the spices and vegetables.
- Pour in the coconut milk and bring to a simmer.
Simmer:
- Reduce the heat to low, cover, and let it simmer for 20-30 minutes or until the crab is cooked through and the vegetables are tender.
Season and Serve:
- Season with salt and pepper to taste.
- Garnish with fresh cilantro before serving.
Enjoy your Matoutou de Crabe with steamed rice or crusty bread for a delicious and satisfying meal!
Nutritional Value
Crab
- Calories: 97
- Protein: 20g
- Fat: 1g
- Carbohydrates: 0g
- Vitamins & Minerals: High in Vitamin B12, Selenium, Zinc, and Iron
Benefits:
- High in protein, supporting muscle growth and repair.
- Low in fat, a healthy choice for maintaining a balanced diet.
- Rich in minerals, supporting immune function and overall vitality.
Vegetable Oil
- Calories: 120
- Fat: 14g
- Carbohydrates: 0g
- Protein: 0g
Benefits:
- Provides essential fatty acids for heart health and cell function.
- Contains Vitamin E, which acts as an antioxidant.
Onion
- Calories: 40
- Protein: 1g
- Fat: 0g
- Carbohydrates: 9g
- Vitamins & Minerals: Vitamin C, Vitamin B6, Folate, Potassium
Benefits:
- Contains antioxidants like quercetin with anti-inflammatory properties.
- Supports cardiovascular health and helps lower blood pressure.
Garlic
- Calories: 149
- Protein: 6g
- Fat: 0g
- Carbohydrates: 33g
- Vitamins & Minerals: Vitamin C, Vitamin B6, Manganese
Benefits:
- Enhances immune function and has antimicrobial properties.
- Can help lower blood pressure and cholesterol levels.
Bell Pepper
- Calories: 31
- Protein: 1g
- Fat: 0g
- Carbohydrates: 6g
- Vitamins & Minerals: Vitamin C, Vitamin A, Vitamin B6, Folate
Benefits:
- Contains antioxidants that help protect cells from damage.
- High Vitamin C content boosts immune system.
Tomatoes
- Calories: 18
- Protein: 1g
- Fat: 0g
- Carbohydrates: 4g
- Vitamins & Minerals: Vitamin C, Vitamin A, Potassium, Folate
Benefits:
- Rich in lycopene, which has been linked to reduced risk of chronic diseases.
- High in Vitamin C, beneficial for skin repair.
Carrot
- Calories: 41
- Protein: 1g
- Fat: 0g
- Carbohydrates: 10g
- Vitamins & Minerals: Vitamin A, Vitamin K, Vitamin C, Potassium
Benefits:
- High in Vitamin A, supporting eye health.
- Contains beta-carotene with antioxidant properties.
Potatoes
- Calories: 77
- Protein: 2g
- Fat: 0g
- Carbohydrates: 17g
- Vitamins & Minerals: Vitamin C, Vitamin B6, Potassium
Benefits:
- Provides complex carbohydrates for sustained energy.
- High in fiber (especially when eaten with skin), supporting digestive health.
Coconut Milk
- Calories: 230
- Protein: 2g
- Fat: 24g
- Carbohydrates: 6g
- Vitamins & Minerals: Vitamin C, Iron, Magnesium
Benefits:
- Contains medium-chain triglycerides (MCTs) that support metabolism.
- Supports immune health and overall wellness with its vitamin content.
Tomato Paste
- Calories: 82
- Protein: 4g
- Fat: 0g
- Carbohydrates: 19g
- Vitamins & Minerals: Vitamin C, Vitamin A, Iron
Benefits:
- Adds rich flavor and nutritional value to dishes.
- High in lycopene, beneficial for health.
Spices (Paprika, Cumin, Coriander, Turmeric, Chili Powder)
- Generally low in calories and fat, but high in antioxidants and vitamins.
Benefits:
- Spices like turmeric have anti-inflammatory properties.
- Contribute to overall antioxidant intake, supporting health.
Cilantro
- Calories: 23
- Protein: 2g
- Fat: 0g
- Carbohydrates: 4g
- Vitamins & Minerals: Vitamin A, Vitamin C, Vitamin K, Calcium
Benefits:
- Contains compounds that support detoxification.
- May aid in digestion and reduce bloating.
Incorporating these ingredients into your Matoutou de Crabe not only enhances flavor but also provides a range of nutritional benefits to support overall health and wellness.
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