Welcome to the vibrant and diverse world of Aruban cuisine, where the sun-kissed beaches meet a rich tapestry of flavors. At the heart of Aruba's culinary tradition is the beloved "Carni Stoba," a dish that encapsulates the island's cultural heritage and culinary prowess. Join us on a gastronomic journey as we delve into the essence of ARUBA Carni Stoba, unraveling its history, ingredients, and the passion that goes into crafting this tantalizing masterpiece. Get ready to savor the warmth of the Caribbean sun in every bite and discover why Carni Stoba is more than just a dish – it's a celebration of Aruba's soul and a testament to the island's commitment to preserving its culinary legacy.

Carni Stoba is a traditional Aruban beef stew, slow-cooked to perfection with a blend of aromatic spices and hearty vegetables. Here's a basic recipe for ARUBA Carni Stoba:

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!

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 / ~1 kg)

- Calories: 1500 kcal

- Carbs: 0 g

- Protein: 148 g

- Fat: 98 g

 - Saturated Fat: 38 g

- Sodium: 300 mg

- Vitamins:

 - Vitamin B12

 - Vitamin B6

 - Niacin

 - Riboflavin

- Minerals:

 - Iron

 - Zinc

 - Phosphorus

benefits:

 - High in protein for muscle maintenance and growth

 - Rich in iron, which is essential for blood health

 - Good source of B vitamins that aid in energy metabolism

2. Vegetable Oil (3 tablespoons)

- Calories: 360 kcal

- Carbs: 0 g

- Protein: 0 g

- Fat: 40 g

 - Saturated Fat: 5 g

- Sodium: 0 mg

- Vitamins:

 - Vitamin E (if using certain oils like sunflower oil)

- Minerals: None significant

benefits:

 - Provides essential fatty acids

 - Aids in the absorption of fat-soluble vitamins

3. Onions (2 large)

- Calories: 100 kcal

- Carbs: 24 g

- Protein: 2 g

- Fat: 0.2 g

- Sodium: 10 mg

- Vitamins:

 - Vitamin C

 - Vitamin B6

- Minerals:

 - Manganese

benefits:

 - High in antioxidants

 - Anti-inflammatory properties

 - Support for immune health

4. Garlic (3 cloves)

- Calories: 13 kcal

- Carbs: 3 g

- Protein: 0.6 g

- Fat: 0.04 g

- Sodium: 1.5 mg

- Vitamins:

 - Vitamin C

 - Vitamin B6

- Minerals:

 - Manganese

 - Selenium

benefits:

 - Antibacterial and antiviral properties

 - Supports cardiovascular health

5. Tomatoes (2 medium)

- Calories: 44 kcal

- Carbs: 10 g

- Protein: 2 g

- Fat: 0.5 g

- Sodium: 20 mg

- Vitamins:

 - Vitamin C

 - Vitamin K

 - Vitamin A (as beta-carotene)

- Minerals:

 - Potassium

benefits:

 - High in antioxidants like lycopene

 - Supports skin and heart health

6. Bell Peppers (2 medium)

- Calories: 50 kcal

- Carbs: 12 g

- Protein: 2 g

- Fat: 0.4 g

- Sodium: 6 mg

- Vitamins:

 - Vitamin C

 - Vitamin A

- Minerals:

 - Potassium

benefits:

 - High in antioxidants

 - Supports eye health

7. Carrots (2 medium)

- Calories: 50 kcal

- Carbs: 12 g

- Protein: 1 g

- Fat: 0.2 g

- Sodium: 80 mg

- Vitamins:

 - Vitamin A (as beta-carotene)

 - Vitamin K

- Minerals:

 - Potassium

benefits:

 - Supports vision and immune health

 - High in fiber

8. Potatoes (2 medium)

- Calories: 320 kcal

- Carbs: 74 g

- Protein: 8 g

- Fat: 0.4 g

- Sodium: 40 mg

- Vitamins:

 - Vitamin C

 - Vitamin B6

- Minerals:

 - Potassium

benefits:

 - High in complex carbohydrates for energy

 - Supports immune and nervous system health

9. Bay Leaves (2 leaves)

- Calories: 5 kcal

- Carbs: 1.2 g

- Protein: 0.1 g

- Fat: 0.1 g

- Sodium: 1 mg

- Vitamins:

 - Vitamin A

 - Vitamin C

- Minerals:

 - Calcium

 - Magnesium

benefits:

 - Adds flavor without adding significant calories

 - Contains small amounts of vitamins and minerals

10. Thyme (1 teaspoon)

- Calories: 3 kcal

- Carbs: 0.8 g

- Protein: 0.1 g

- Fat: 0.1 g

- Sodium: 1 mg

- Vitamins:

 - Vitamin C

 - Vitamin A

- Minerals:

 - Iron

benefits:

 - Antimicrobial properties

 - Supports respiratory health

11. Paprika (1 teaspoon)

- Calories: 6 kcal

- Carbs: 1.2 g

- Protein: 0.3 g

- Fat: 0.3 g

- Sodium: 2 mg

- Vitamins:

 - Vitamin A

- Minerals:

 - Iron

benefits:

 - High in antioxidants

 - Anti-inflammatory properties

12. Cumin (1 teaspoon)

- Calories: 8 kcal

- Carbs: 0.9 g

- Protein: 0.4 g

- Fat: 0.5 g

- Sodium: 4 mg

- Vitamins:

 - Vitamin A

 - Vitamin C

- Minerals:

 - Iron

 - Magnesium

benefits:

 - Aids digestion

 - Rich in antioxidants

13. Salt and Pepper (to taste)

- Calories: Negligible

- Carbs: 0 g

- Protein: 0 g

- Fat: 0 g

- Sodium: Varies (salt provides sodium)

- Vitamins: None

- Minerals: None

benefits:

 - Enhances flavor

 - Essential for electrolyte balance (salt)

14. Beef Broth (1 cup)

- Calories: 15 kcal

- Carbs: 1 g

- Protein: 2 g

- Fat: 0.5 g

- Sodium: 800 mg (varies by brand)

- Vitamins: Varies

- Minerals: Varies

benefits:

 - Adds flavor and moisture

 - Can provide collagen and minerals if homemade

15. Red Wine (1 cup, optional)

- Calories: 200 kcal

- Carbs: 5 g

- Protein: 0 g

- Fat: 0 g

- Sodium: 7 mg

- Vitamins: Trace amounts of B vitamins

- Minerals:

 - Potassium

 - Iron

benefits:

 - Adds depth of flavor

 - Contains antioxidants like resveratrol

16. Tomato Paste (2 tablespoons)

- Calories: 30 kcal

- Carbs: 7 g

- Protein: 1.5 g

- Fat: 0.2 g

- Sodium: 20 mg

- Vitamins:

 - Vitamin C

 - Vitamin A

- Minerals:

 - Potassium

benefits: 

- Concentrated source of tomatoes' antioxidants

 - Enhances flavor and richness

By combining these ingredients, you create a nutritious and flavorful beef stew rich in protein, vitamins, and minerals, while providing a balance of macronutrients.