Aruba Parrilla Criolla is a celebration of authentic flavors, steeped in the island's vibrant cultural heritage. Welcome to the culinary journey of "Sopi di Aña di Baca" – the Year of the Goat Soup – a dish that transcends mere sustenance, symbolizing unity, tradition, and the deep connection between Aruba's past and present. This iconic soup, rich in history and flavor, highlights the importance of the goat in Aruban culture and showcases the island's unique fusion of ingredients and vegetables. From local kitchens to festive gatherings, this culinary masterpiece invites you to experience the essence of Aruban pride, community, and timeless flavors.

Ingredients:

- 2 lbs goat meat, cut into small pieces

- 1 cup diced pumpkin

- 1 cup diced sweet potato

- 1 cup diced plantains

- 1 cup diced yams

- 1 cup diced cassava

- 1 cup diced carrots

- 1 cup chopped okra

- 1 cup chopped celery

- 1 cup chopped onion

- 4 cloves garlic, minced

- 2 bay leaves

- 1 sprig thyme

- 1 sprig parsley

- 1 Scotch bonnet pepper (adjust to taste)

- Salt and pepper to taste

- 2 tablespoons vegetable oil

- 8 cups water or beef broth

- Juice of 1 lime

Ingredient Substitutions:

For dietary preferences or restrictions, here are some substitutions:

- Goat Meat: Replace with chicken, beef, or lamb for a similar hearty taste, or opt for tofu or seitan for a vegetarian option.

- Pumpkin and Sweet Potato: Substitute with butternut squash or regular potatoes.

- Cassava and Yams: Use parsnips or turnips for a different root vegetable profile.

- Scotch Bonnet Pepper: Replace with milder peppers like jalapeño or omit entirely if avoiding spice.

- Broth: Vegetable stock can replace beef broth for vegetarian preparation.

Instructions:

Prepare the Goat Meat:

- Rinse the goat meat under cold water and pat it dry with paper towels.

- Season the goat meat with salt, pepper, and the juice of half a lime. Let it marinate for at least 30 minutes.

Sauté the Aromatics:

- In a large soup pot, heat the vegetable oil over medium heat.

- Sauté the onions and garlic until they become translucent and aromatic.

Brown the Goat Meat:

- Add the marinated goat meat to the pot and brown it on all sides.

- Once browned, add the bay leaves, thyme, and parsley to the pot.

Add Vegetables:

- Pour in the water or beef broth and bring the mixture to a boil.

- Add the diced pumpkin, sweet potato, plantains, yams, cassava, carrots, okra, and celery to the pot.

Simmer:

- Reduce the heat to low, cover the pot, and let the soup simmer for 1.5 to 2 hours or until the goat meat is tender.

Adjust Seasoning:

- Taste the soup and adjust the seasoning with salt, pepper, and additional lime juice if needed. Add the Scotch bonnet pepper for heat, adjusting the amount based on your spice preference.

Serve:

- Remove the bay leaves, thyme, and parsley sprigs.

- Serve the Sopi di Aña di Baca hot, allowing the rich flavors to meld together.

Serving Suggestions:

To elevate the experience of enjoying "Sopi di Aña di Baca," consider pairing it with these side dishes:

- Local Bread: Serve with fresh, warm Aruban pan bati or Johnny cakes to soak up the hearty broth.

- Salads: A crisp cucumber and tomato salad with a lime dressing complements the rich flavors of the soup.

- Rice: A side of steamed white or coconut rice adds balance to the meal.

- Pickled Vegetables: Offer tangy pickled onions or carrots for a contrasting zing.

Enjoy:

- Enjoy this hearty and flavorful Aruban soup with your family and friends, savoring the unique taste that reflects the cultural richness of Aruba.

Providing precise nutritional values for a recipe can be challenging as they can vary based on factors like specific brands, sizes, and preparation methods. However, I can offer approximate values based on generic data. Keep in mind that these are estimates, and the actual nutritional content can vary.

Required Tools:

To prepare this dish efficiently, you’ll need:

- A large, heavy-bottomed soup pot or Dutch oven.

- A sharp chef’s knife for chopping vegetables and meat.

- A cutting board, preferably one designated for meat.

- Measuring cups and spoons for accurate ingredient portions.

- A ladle for serving.

FAQs Section:

What is the preparation and cooking time?

- Preparation takes approximately 30 minutes, while cooking requires about 2 hours.

Can I substitute goat meat with another protein?

- Yes, chicken, beef, or lamb can replace goat meat. Vegetarians can use tofu or seitan for protein.

Is it possible to make a vegetarian version of the soup?

- Absolutely. Replace goat meat with additional vegetables, tofu, or plant-based protein, and use vegetable broth.

How should the soup be stored?

- Store leftovers in an airtight container in the refrigerator for 3-4 days or freeze for up to a month.

What is the spice level of the dish?

- The Scotch bonnet pepper adds significant heat, but this can be adjusted to taste or omitted.

What are the health benefits of this dish?

- The soup is rich in lean protein, vitamins, and minerals, offering a balanced and nutrient-dense meal.

Does this soup align with specific diets?

- It can fit into a keto diet by reducing or eliminating starchy ingredients like sweet potato and yams.

Nutritional Values

1. 2 lbs Goat Meat (cut into small pieces)

• Calories: ~960 kcal
• Carbohydrates: ~0 g
• Protein: ~140 g
• Fat: ~40 g
• Sodium: ~200 mg
• Cholesterol: ~160 mg
• Vitamins: B vitamins (B6, B12), niacin, riboflavin
• Minerals: Iron, zinc, phosphorus
• Nutritional Benefits: Lean source of high-quality protein, rich in iron and B vitamins for muscle repair and red blood cell production.

2. 1 cup Diced Pumpkin

• Calories: ~30 kcal
• Carbohydrates: ~8 g
• Protein: ~1 g
• Fat: ~0 g
• Sodium: ~5 mg
• Cholesterol: 0 mg
• Vitamins: Vitamin A (200% DV), Vitamin C (10% DV)
• Minerals: Potassium, Magnesium
• Nutritional Benefits: High in beta-carotene for vision, immune support, and skin health. Low in calories, providing nutrient density.

3. 1 cup Diced Sweet Potato

• Calories: ~114 kcal
• Carbohydrates: ~27 g
• Protein: ~2 g
• Fat: ~0 g
• Sodium: ~72 mg
• Cholesterol: 0 mg
• Vitamins: Vitamin A (200% DV), Vitamin C (20% DV)
• Minerals: Potassium, Manganese
• Nutritional Benefits: Source of antioxidants, complex carbs, and fiber. Supports energy and immune function.

4. 1 cup Diced Plantains

• Calories: ~180 kcal
• Carbohydrates: ~48 g
• Protein: ~2 g
• Fat: ~0.5 g
• Sodium: ~2 mg
• Cholesterol: 0 mg
• Vitamins: Vitamin B6 (25% DV), Vitamin C (20% DV)
• Minerals: Potassium, Magnesium
• Nutritional Benefits: Provides energy through carbohydrates, and vitamin B6 aids in brain health. High in potassium for heart function.

5. 1 cup Diced Yams

• Calories: ~177 kcal
• Carbohydrates: ~42 g
• Protein: ~2 g
• Fat: ~0 g
• Sodium: ~5 mg
• Cholesterol: 0 mg
• Vitamins: Vitamin A (100% DV), Vitamin C (20% DV)
• Minerals: Potassium, Manganese
• Nutritional Benefits: Rich in fiber and potassium, supports heart health and blood pressure regulation.

6. 1 cup Diced Cassava

• Calories: ~330 kcal
• Carbohydrates: ~78 g
• Protein: ~2 g
• Fat: ~0.5 g
• Sodium: ~20 mg
• Cholesterol: 0 mg
• Vitamins: Vitamin C (40% DV)
• Minerals: Potassium, Magnesium
• Nutritional Benefits: Gluten-free, high-energy food. Rich in vitamin C and potassium for immune and heart health.

7. 1 cup Diced Carrots

• Calories: ~50 kcal
• Carbohydrates: ~12 g
• Protein: ~1 g
• Fat: ~0 g
• Sodium: ~50 mg
• Cholesterol: 0 mg
• Vitamins: Vitamin A (400% DV), Vitamin C (5% DV)
• Minerals: Potassium
• Nutritional Benefits: High in beta-carotene for vision and immune support, promotes healthy skin and overall health.

8. 1 cup Chopped Okra

• Calories: ~30 kcal
• Carbohydrates: ~7 g
• Protein: ~2 g
• Fat: ~0.2 g
• Sodium: ~7 mg
• Cholesterol: 0 mg
• Vitamins: Vitamin C (35% DV)
• Minerals: Calcium, Magnesium, Potassium
• Nutritional Benefits: Rich in fiber and antioxidants for digestive and immune health. Supports digestion and boosts immunity.

9. 1 cup Chopped Celery

• Calories: ~14 kcal
• Carbohydrates: ~3 g
• Protein: ~0.5 g
• Fat: ~0.1 g
• Sodium: ~35 mg
• Cholesterol: 0 mg
• Vitamins: Vitamin K (30% DV)
• Minerals: Potassium
• Nutritional Benefits: Hydrating, low-calorie vegetable with digestive benefits and vitamin K for bone health.

10. 1 cup Chopped Onion

• Calories: ~64 kcal
• Carbohydrates: ~15 g
• Protein: ~1 g
• Fat: ~0 g
• Sodium: ~5 mg
• Cholesterol: 0 mg
• Vitamins: Vitamin C (12% DV), Vitamin B6
• Minerals: Potassium, Manganese
• Nutritional Benefits: Rich in antioxidants that support heart health, as well as prebiotics that aid digestion.

11. 4 Cloves Garlic (minced)

• Calories: ~18 kcal
• Carbohydrates: ~4 g
• Protein: ~0.8 g
• Fat: ~0 g
• Sodium: ~1 mg
• Cholesterol: 0 mg
• Vitamins: Vitamin C (5% DV)
• Minerals: Manganese, Calcium
• Nutritional Benefits: Boosts immune function, anti-inflammatory properties, and may support heart health by lowering cholesterol.

12. 2 Bay Leaves

• Calories: ~6 kcal
• Carbohydrates: ~1.5 g
• Protein: ~0.1 g
• Fat: ~0.1 g
• Sodium: ~1 mg
• Cholesterol: 0 mg
• Vitamins: Vitamin A, Vitamin C
• Minerals: Iron, Calcium
• Nutritional Benefits: Anti-inflammatory properties and aids digestion. Adds rich flavor to dishes.

13. 1 Sprig Thyme

• Calories: ~1 kcal
• Carbohydrates: ~0.2 g
• Protein: ~0.1 g
• Fat: ~0 g
• Sodium: ~1 mg
• Cholesterol: 0 mg
• Vitamins: Vitamin C, Vitamin A
• Minerals: Iron, Calcium
• Nutritional Benefits: High in antioxidants, supports respiratory health and immunity.

14. 1 Sprig Parsley

• Calories: ~1 kcal
• Carbohydrates: ~0.2 g
• Protein: ~0.1 g
• Fat: ~0 g
• Sodium: ~1 mg
• Cholesterol: 0 mg
• Vitamins: Vitamin A, Vitamin C, Vitamin K
• Minerals: Iron, Calcium
• Nutritional Benefits: Rich in vitamins A, C, and K, supporting immunity, bone health, and digestion.

15. 1 Scotch Bonnet Pepper

• Calories: ~18 kcal
• Carbohydrates: ~4 g
• Protein: ~0.5 g
• Fat: ~0.2 g
• Sodium: ~1 mg
• Cholesterol: 0 mg
• Vitamins: Vitamin C (50% DV)
• Minerals: Potassium, Magnesium
• Nutritional Benefits: Boosts metabolism and immune function with high vitamin C content. Supports digestion and pain relief.

16. 2 Tablespoons Vegetable Oil

• Calories: ~240 kcal
• Carbohydrates: ~0 g
• Protein: ~0 g
• Fat: ~28 g (mainly unsaturated fats)
• Sodium: ~0 mg
• Cholesterol: 0 mg
• Vitamins: Vitamin E (15% DV)
• Minerals: None significant
• Nutritional Benefits: Source of unsaturated fats, supporting brain and cell function. High in vitamin E, an antioxidant.

17. 8 Cups Water or Beef Broth

• Calories: ~0-40 kcal (depending on broth)
• Carbohydrates: ~0 g
• Protein: ~0 g
• Fat: ~0-4 g
• Sodium: ~0-800 mg (depending on broth)
• Cholesterol: 0 mg
• Vitamins: Trace vitamins (depending on broth)
• Minerals: Sodium, Potassium (if using beef broth)
• Nutritional Benefits: Hydration and flavor enhancement. Beef broth adds small amounts of protein and minerals.

18. Juice of 1 Lime

• Calories: ~11 kcal
• Carbohydrates: ~3 g
• Protein: ~0 g
• Fat: ~0 g
• Sodium: ~1 mg
• Cholesterol: 0 mg
• Vitamins: Vitamin C (22% DV)
• Minerals: Potassium
• Nutritional Benefits: High in vitamin C, supporting immune health, collagen production, and digestion.