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RECIPE
Ingredients
For the Crab:
• Fresh crabs: 1 kg (cleaned and cut into pieces)
• Turmeric powder: 1 teaspoon
• Salt: 1 teaspoon
For the Curry:
• Coconut oil: 2–3 tablespoons
• Red onions: 2 large, finely sliced
• Garlic: 6–8 cloves, minced
• Ginger: 1-inch piece, minced
• Curry leaves: 2 sprigs
• Fenugreek seeds: 1 teaspoon
• Green chilies: 2–3, slit lengthwise
• Tomatoes: 2 medium, chopped
• Jaffna curry powder: 2–3 tablespoons (recipe below)
• Turmeric powder: 1 teaspoon
• Chili powder: 1–2 teaspoons (adjust to spice preference)
• Coconut milk: 1 cup (thick)
• Tamarind pulp: 2 tablespoons (soaked and strained)
• Salt: To taste
For the Jaffna Curry Powder (if not store-bought):
• Coriander seeds: 2 tablespoons
• Cumin seeds: 1 tablespoon
• Fennel seeds: 1 tablespoon
• Black peppercorns: 1 tablespoon
• Dried red chilies: 4–5
• Cinnamon stick: 1 small piece
• Cardamom pods: 2
• Cloves: 2–3
• Mustard seeds: 1 teaspoon
Dry roast all the spices until aromatic, cool, and grind into a fine powder. Store in an airtight container.
Nutritional Information
Approximate Nutrition Facts
- Calories: ~300–350 kcal
- Protein: ~25–30 g (from crab meat)
- Fat: ~15–20 g
- Saturated Fat: ~10–12 g (from coconut milk)
- Carbohydrates: ~8–10 g
- Dietary Fiber: ~2–3 g
- Sugars: ~2 g (from onions and tomatoes)
- Cholesterol: ~100–120 mg (from crab)
- Sodium: ~500–600 mg (depending on salt added)
- Vitamin A: ~500 IU (from curry powder and tomatoes)
- Vitamin C: ~10–15 mg (from chilies, tomatoes, and tamarind)
- Calcium: ~60–80 mg (from crab shells and curry powder)
- Iron: ~2–3 mg
- Potassium: ~400–500 mg
RECIPE
Jaffna Crab Curry Recipe
A Flavorful Sri Lankan Delight
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Instructions
- Prepare the Crab:
Clean the crabs thoroughly and cut them into manageable pieces. Rub them with turmeric powder and salt, then set aside.
- Heat the Oil:
Heat coconut oil in a large pan or clay pot over medium heat. Add curry leaves, fenugreek seeds, and sliced onions. Sauté until the onions are golden brown.
- Add Aromatics:
Add the minced garlic, ginger, and green chilies. Sauté until fragrant.
- Cook the Base:
Add chopped tomatoes, turmeric powder, chili powder, and Jaffna curry powder. Stir well and cook until the tomatoes break down and form a thick paste.
- Add Tamarind and Crab:
Pour in the tamarind pulp and mix well. Add the crab pieces and stir to coat them evenly with the spice mixture.
- Simmer the Curry:
Add 1–2 cups of water (enough to create a curry consistency) and bring it to a boil. Reduce the heat to a simmer, cover, and cook for 10–12 minutes.
- Add Coconut Milk:
Pour in the thick coconut milk and let the curry simmer uncovered for another 5–7 minutes. Adjust the salt and consistency as needed.
- Serve:
Garnish with fresh curry leaves and serve hot with steamed rice, string hoppers, or flatbreads.
Tips
- Use freshly ground Jaffna curry powder for the best taste.
Cooking Notes
The nutritional value of Jaffna Crab Curry approximate breakdown per serving (about 1 cup or 200 grams):
Other
Key Nutritional Benefits
- High Protein: Crab is a lean source of high-quality protein, essential for muscle repair and overall health.
- Rich in Omega-3 Fatty Acids: Crab contains omega-3 fatty acids, which support heart and brain health.
- Iron and Zinc: Crab is a good source of iron and zinc, important for immune function and energy production.
- Boosts Immunity: Spices like turmeric, cumin, and garlic provide anti-inflammatory and antioxidant properties.
- Bone Health: The calcium content supports bone strength.
Considerations for Healthier Versions
- Reduce the amount of coconut milk to lower saturated fat content.
- Use less oil during preparation to decrease overall fat and calories.
- Serve with fiber-rich accompaniments like brown rice or whole-grain bread.
