Tobagonian Curried Crab & Dumplings (Quick Meal Prep Version)

Meal: Tobagonian Curried Crab & Dumplings

This meal brings the flavors of Tobago to your plate with rich, flavorful curried crab served alongside soft coconut dumplings. Perfect for meal prep, this dish can be partially prepped in advance for a quick and satisfying lunch.

Ingredients (Makes 4 Servings)

For the Curried Crab:

• 2 lbs blue crab or land crab, cleaned and cracked

• 1 lime (for cleaning)

• 2 tbsp green seasoning (blend of thyme, garlic, scallions, and parsley)

• 1 tbsp curry powder

• ½ tsp turmeric

• ½ tsp all-purpose seasoning

• ½ tsp salt

• ½ tsp black pepper

• 1 tbsp coconut oil

• 1 small onion, chopped

• 2 cloves garlic, minced

• 1 pimento pepper, diced (or ½ bell pepper)

• 1 small carrot, sliced

• 1 cup coconut milk

• 1 cup water or broth

• 1 sprig thyme

• 1 scotch bonnet pepper (optional, for spice)

  
  

For the Dumplings:

• 1 ½ cups all-purpose flour

• ½ cup coconut flour (or replace with more all-purpose flour)

• ½ tsp salt

• ½ cup water (adjust as needed)

  
  

For the Steamed Callaloo (Side Option):

• 2 cups callaloo leaves (or spinach)

• ½ cup okra, sliced

• 1 small onion, chopped

• ½ tsp salt

• ½ cup coconut milk

  
  

Steps

1. Prepare & Season the Crab

• Clean crab with lime juice and rinse with water.

• Season with green seasoning, all-purpose seasoning, salt, and black pepper. Let marinate for 30 minutes (or overnight for more flavor).

2. Make the Dough for Dumplings

• Mix flour, coconut flour, and salt in a bowl.

• Slowly add water and knead into a firm dough. Let rest for 10 minutes while the crab cooks.

3. Cook the Curried Crab

• Heat coconut oil in a large pot. Sauté onions, garlic, pimento pepper, and carrots for 2 minutes.

• Stir in curry powder and turmeric, cook for 1 minute until fragrant.

• Add seasoned crab, mix well, and cook for 5 minutes.

• Pour in coconut milk and water/broth, add thyme and scotch bonnet (if using). Simmer on medium heat for 15 minutes until crab is tender.

4. Cook the Dumplings

• While the crab simmers, roll dough into small balls and flatten slightly.

• Bring a pot of salted water to a boil and cook dumplings for 5-7 minutes until they float.

5. Steam the Callaloo (Optional Side)

• In a small pot, combine callaloo, okra, onion, salt, and coconut milk.

• Simmer for 5 minutes until tender.

6. Serve & Enjoy!

• Plate the curried crab with coconut dumplings and a side of callaloo.

  
  
  
  

  

  
  
  
  

Nutritional Breakdown (Per Serving - 1 Plate)

• Calories: ~550 kcal

• Protein: ~42g

• Carbohydrates: ~60g

• Fats: ~20g

  
  

Macronutrient Proportions

• Protein (42g | 40%) – Crab

• Carbohydrates (60g | 45%) – Dumplings, vegetables

• Fats (20g | 15%) – Coconut milk, coconut oil