ARUBA Carni Stoba is a culinary masterpiece that showcases the essence of Aruban flavor. This traditional beef stew, rich with aromatic spices and tender vegetables, is a true reflection of Aruba's cultural heritage. The dish is more than just a meal, it's a vibrant celebration of the island's history and its deep connection to the Caribbean sun. Slow-cooked to perfection, Carni Stoba is not only a feast for the senses but also packed with nutrients like protein, iron, and essential vitamins. The balance of spices and vegetables brings out a unique harmony that promotes digestion and boosts overall health. As you indulge in this hearty dish, you're not only savoring Aruba's culinary legacy but also enjoying the benefits of its rich, wholesome ingredients.
Ingredients:
-2 lbs (about 1 kg) beef stew meat, cut into bite-sized cubes
-3 tablespoons vegetable oil
-2 large onions, finely chopped
-3 cloves garlic, minced
-2 tomatoes, diced
-2 bell peppers, chopped
-2 carrots, peeled and sliced
-2 potatoes, peeled and diced
-2 bay leaves
-1 teaspoon thyme
-1 teaspoon paprika
-1 teaspoon cumin
-Salt and pepper to taste
-1 cup beef broth
-1 cup red wine (optional)
-2 tablespoons tomato paste
Instructions:
1. Marinate the Beef: In a large bowl, season the beef with salt, pepper, thyme, paprika, and cumin. Allow it to marinate for at least 30 minutes to enhance the flavor.
2. Sear the Beef:
1- Heat the vegetable oil in a large, heavy-bottomed pot over medium-high heat.
2- Add the marinated beef and sear on all sides until browned. This adds depth to the flavor of the stew.
3- Remove the beef from the pot and set it aside.
3. Saute Vegetables:
1- In the same pot, add the chopped onions and garlic. Cook until the onions are translucent.
2- Add the diced tomatoes, bell peppers, carrots, and potatoes. Cook for another 5 minutes.
4. Combine Ingredients:
1- Return the seared beef to the pot and mix well with the vegetables.
2- Stir in the tomato paste, beef broth, and red wine (if using). This combination adds richness and depth to the stew.
5. Simmer:
1- Add bay leaves, adjust the seasoning with salt and pepper, and bring the mixture to a boil.
2- Once boiling, reduce the heat to low, cover the pot, and let it simmer for 2-3 hours or until the beef is tender. Stir occasionally.
Serve:
1- Once the meat is fork-tender and the flavors have melded, remove the bay leaves and discard them.
2- Serve the Carni Stoba hot, over rice or with traditional Aruban side dishes.
Enjoy your ARUBA Carni Stoba, a delightful taste of Aruba's culinary heritage!
Serving suggestions:
- Rice: The traditional Aruban side dish served with carne stoppa is white rice, which absorbs the rich stew and complements the flavors.
- Bread: Serve the dish with traditional Aruban bread, such as “ban y masban,” to soak up the stew.
- Salad: A simple green salad with a light vinaigrette can balance out the richness of the soup.
- Wine Pairing: If you are using red wine in the soup, a glass of red wine will be a perfect companion, complementing the flavors of the dish.
FAQs:
Can Carni Stoba be prepared in a healthier way?
- Yes, Carni Stoba can be made healthier by making a few adjustments:
- Use leaner cuts of beef like sirloin or flank steak, or substitute the beef with chicken or turkey.
- Limit the use of oil: Use less oil for browning the meat, or opt for healthier oils like olive oil.
- Increase the vegetable content: Add more carrots, bell peppers, or even greens like spinach to boost fiber content and reduce calorie density.
- Control portion sizes: Serve the dish with a smaller portion of rice or bread to keep the overall meal balanced.
Can this dish be made with other ingredients like chicken or just vegetables?
- Yes, Carni Stoba can be made using other ingredients:
- Chicken: Replace the beef with chicken breast or thighs, which will provide a lighter, leaner version of the stew.
- Vegetarian: For a plant-based version, you can omit the meat entirely and add more vegetables like mushrooms, eggplant, or beans to create a hearty, satisfying stew without the meat.
What is the best way to store Carni Stoba?
- After cooking, let the stew cool down to room temperature before storing it. To preserve its freshness:
- In the refrigerator: Place the stew in an airtight container and refrigerate for up to 3-4 days.
- In the freezer: For longer storage, you can freeze Carni Stoba for up to 2-3 months. When reheating, ensure the dish is thoroughly heated to avoid food safety issues.
Does this dish have a high calorie content?
- Carni Stoba can be relatively high in calories due to the beef and the oil used in cooking. However, it is a nutrient-dense meal packed with protein and vitamins. If you're concerned about calorie intake, consider the following tips:
- Reduce the oil used in the recipe.
- Opt for lean cuts of meat or substitute the beef with chicken or tofu.
- Pair the stew with a lighter side like steamed vegetables or a small portion of rice.
What side dishes pair well with Carni Stoba?
- Carni Stoba is traditionally served with:
- White rice: It balances out the rich flavors of the stew and is a classic pairing.
- Traditional bread: Aruban bread, such as "pan y maspan," is great for dipping.
- A fresh salad: A simple green salad with tomatoes, cucumber, and a light vinaigrette works as a refreshing side.
- Plantains: Sweet or savory fried plantains can be a delicious accompaniment to add some sweetness to the savory stew.
Nutritional Values
It's challenging to provide precise nutritional values without specific brands and quantities, but I can give you a general idea based on standard serving sizes. Keep in mind that these values are estimates and may vary based on the actual ingredients you use.
1. Beef Stew Meat (2 lbs, about 1 kg)
- Calories: Approximately 1,360 calories (based on lean beef stew meat).
- Carbohydrates: 0g (meat is free of carbs).
- Protein: 152g.
- Fat: 80g.
- Sodium: 240mg (varies with preparation).
- Cholesterol: 320mg.
- Vitamins: Rich in B vitamins (B12, B6), niacin, and riboflavin.
- Minerals: High in iron, zinc, and phosphorus.
- Nutritional Benefit: Beef is a great source of complete protein, essential for muscle repair and growth. It’s rich in iron, which helps prevent anemia, and zinc, which supports immune function and metabolism.
2. Vegetable Oil (3 tablespoons)
- Calories: 360 calories.
- Carbohydrates: 0g.
- Protein: 0g.
- Fat: 40g (mostly unsaturated fats, depending on the type of oil used).
- Sodium: 0mg.
- Cholesterol: 0mg.
- Vitamins: Vitamin E (antioxidant properties).
- Minerals: Small amounts of potassium.
- Nutritional Benefit: Provides essential fatty acids, especially if using oils like olive or canola, which are good for heart health. Vitamin E also provides antioxidant protection.
3. Onions (2 large, finely chopped)
- Calories: About 80 calories.
- Carbohydrates: 22g.
- Protein: 2g.
- Fat: 0g.
- Sodium: 6mg.
- Cholesterol: 0mg.
- Vitamins: Vitamin C, B6, folate.
- Minerals: Potassium, manganese.
- Nutritional Benefit: Onions have anti-inflammatory properties and are rich in antioxidants. They provide a good amount of vitamin C, which supports immune health and skin integrity.
4. Garlic (3 cloves, minced)
- Calories: About 12 calories.
- Carbohydrates: 3g.
- Protein: 0g.
- Fat: 0g.
- Sodium: 1mg.
- Cholesterol: 0mg.
- Vitamins: Vitamin C, B6.
- Minerals: Manganese, calcium, iron.
- Nutritional Benefit: Garlic is known for its immune-boosting properties and contains sulfur compounds that may help lower cholesterol and blood pressure. It's also an anti-inflammatory food.
5. Tomatoes (2, diced)
- Calories: 44 calories.
- Carbohydrates: 10g.
- Protein: 2g.
- Fat: 0g.
- Sodium: 10mg.
- Cholesterol: 0mg.
- Vitamins: Vitamin C, Vitamin A (from beta-carotene), Vitamin K.
- Minerals: Potassium, folate.
- Nutritional Benefit: Tomatoes are a good source of antioxidants, especially lycopene, which is linked to reducing the risk of certain cancers. They also provide essential vitamins that support skin health and immune function.
6. Bell Peppers (2, chopped)
- Calories: 50 calories.
- Carbohydrates: 12g.
- Protein: 2g.
- Fat: 0g.
- Sodium: 4mg.
- Cholesterol: 0mg.
- Vitamins: Vitamin C (high), Vitamin A, Vitamin B6.
- Minerals: Potassium, folate.
- Nutritional Benefit: Bell peppers are a great source of vitamin C, essential for immune health and collagen production. The colorful pigments (like red and orange) provide additional antioxidants that support heart health and protect cells from damage.
7. Carrots (2, peeled and sliced)
- Calories: About 50 calories.
- Carbohydrates: 12g.
- Protein: 1g.
- Fat: 0g.
- Sodium: 60mg.
- Cholesterol: 0mg.
- Vitamins: Vitamin A (beta-carotene), Vitamin K, Vitamin C.
- Minerals: Potassium, manganese.
- Nutritional Benefit: Carrots are rich in beta-carotene, an antioxidant that is converted into vitamin A in the body, which is vital for vision and immune system function. They also provide fiber, which aids digestion.
8. Potatoes (2, peeled and diced)
- Calories: 330 calories.
- Carbohydrates: 76g.
- Protein: 7g.
- Fat: 0g.
- Sodium: 20mg.
- Cholesterol: 0mg.
- Vitamins: Vitamin C, Vitamin B6.
- Minerals: Potassium, manganese.
- Nutritional Benefit: Potatoes are an excellent source of carbohydrates and energy. They also provide vitamin C and potassium, supporting immune health and heart health.
9. Bay Leaves (2 leaves)
- Calories: Negligible.
- Carbohydrates: 0g.
- Protein: 0g.
- Fat: 0g.
- Sodium: 1mg.
- Cholesterol: 0mg.
- Vitamins: Vitamin A, Vitamin C, Folate.
- Minerals: Calcium, iron, magnesium.
- Nutritional Benefit: Bay leaves are used for flavoring but also contain small amounts of vitamins and minerals that help digestion and may have anti-inflammatory properties.
10. Thyme (1 teaspoon)
- Calories: 1 calorie.
- Carbohydrates: 0g.
- Protein: 0g.
- Fat: 0g.
- Sodium: 0mg.
- Cholesterol: 0mg.
- Vitamins: Vitamin C, Vitamin A.
- Minerals: Calcium, iron, manganese.
- Nutritional Benefit: Thyme is an aromatic herb that provides antioxidants, which support overall health. It's also known for its antibacterial and antifungal properties.
11. Paprika (1 teaspoon)
- Calories: 6 calories.
- Carbohydrates: 1g.
- Protein: 0g.
- Fat: 0g.
- Sodium: 1mg.
- Cholesterol: 0mg.
- Vitamins: Vitamin A, Vitamin E.
- Minerals: Iron.
- Nutritional Benefit: Paprika adds a mild spice and is rich in antioxidants, especially carotenoids like beta-carotene, which support eye health and provide anti-inflammatory benefits.
12. Cumin (1 teaspoon)
- Calories: 8 calories.
- Carbohydrates: 1g.
- Protein: 0g.
- Fat: 0g.
- Sodium: 1mg.
- Cholesterol: 0mg.
- Vitamins: Vitamin E, Vitamin C.
- Minerals: Iron, manganese, calcium.
- Nutritional Benefit: Cumin is an excellent source of iron, which helps prevent anemia, and it has anti-inflammatory properties that support digestive health.
13. Salt (to taste)
- Calories: 0 calories.
- Carbohydrates: 0g.
- Protein: 0g.
- Fat: 0g.
- Sodium: Varies, depending on how much you use.
- Cholesterol: 0mg.
- Vitamins and Minerals: Sodium.
- Nutritional Benefit: While sodium is an essential mineral for maintaining fluid balance and proper muscle function, excessive consumption can contribute to high blood pressure and other health issues.
14. Pepper (to taste)
- Calories: Negligible.
- Carbohydrates: 1g (per teaspoon).
- Protein: 0g.
- Fat: 0g.
- Sodium: 1mg.
- Cholesterol: 0mg.
- Vitamins and Minerals: Small amounts of Vitamin K, iron, and manganese.
- Nutritional Benefit: Black pepper can aid in digestion and has antioxidant properties. It contains piperine, which can enhance the bioavailability of other nutrients.
15. Beef Broth (1 cup)
- Calories: 40-50 calories (depending on the brand).
- Carbohydrates: 2g.
- Protein: 4g.
- Fat: 2-4g.
- Sodium: 800mg (varies by brand).
- Cholesterol: 10mg.
- Vitamins: Vitamin A, Vitamin C.
- Minerals: Potassium, calcium, iron.
- Nutritional Benefit: Beef broth is a good source of collagen, which supports joint health. It also contains a variety of minerals that contribute to hydration and overall health.
16. Red Wine (1 cup, optional)
- Calories: 125 calories.
- Carbohydrates: 3g.
- Protein: 0g.
- Fat: 0g.
- Sodium: 5mg.
- Cholesterol: 0mg.
- Vitamins: Small amounts of B vitamins.
- Minerals: Iron, manganese.
- Nutritional Benefit: Red wine contains antioxidants such as resveratrol, which have been linked to heart health and anti-inflammatory effects. However, the alcohol content means it should be consumed in moderation.
17. Tomato Paste (2 tablespoons)
- Calories: 30 calories.
- Carbohydrates: 7g.
- Protein: 1g.
- Fat: 0g.
- Sodium: 170mg.
- Cholesterol: 0mg.
- Vitamins: Vitamin A, Vitamin C.
- Minerals: Potassium.
- Nutritional Benefit: Tomato paste is concentrated in nutrients and antioxidants like lycopene, which supports heart health and helps protect cells from damage.
This combination of ingredients provides a hearty, nutrient-dense dish with essential proteins, vitamins, minerals, and antioxidants.
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