Aruba’s Sopi di Aña di Baca: Goat Soup Recipe & Benefits

Aruba’s "Sopi di Aña di Baca," or Year of the Goat Soup, is a testament to the island’s rich cuisine and unity. This iconic soup intertwines history, community, and tradition, highlighting the goat's vital role in Aruban life. Beyond its savory flavors, it embodies the spirit of togetherness, bringing people together during festivals and gatherings. Packed with nutrients, this recipe provides essential vitamins and minerals, contributing to overall well-being while showcasing the island’s culinary artistry. Journey with us into the heart of Aruba's kitchens and traditions to uncover the flavors and stories that make this dish a symbol of pride and nourishment.

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

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 your "Sopi di Aña di Baca" experience, consider these serving suggestions:

With Rice or Bread:

- Serve the soup with steamed white rice, crusty bread, or cornbread to complement its hearty flavors.

Fresh Salad:

- Pair with a side of fresh green salad dressed in a citrus vinaigrette for a refreshing balance.

Pickled Vegetables:

- Add a tangy touch with pickled cucumbers or onions, which contrast beautifully with the rich soup.

Hot Sauce:

- For spice lovers, offer a side of hot sauce or chopped Scotch bonnet peppers to intensify the heat.

Enjoy:

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

Frequently Asked Questions (FAQs)

What is the origin of "Sopi di Aña di Baca"?

- This traditional soup originates from rural Aruba, where it was prepared using local ingredients to celebrate agricultural seasons and family gatherings.

Can the ingredients be substituted?

- Yes, you can substitute sweet potatoes with regular potatoes, pumpkin with zucchini, or yams with other root vegetables depending on availability.

Is this dish suitable for specific dietary preferences?

- The soup is nutrient-dense and high in protein but contains significant calories due to meat and starchy vegetables. Adjust portion sizes or ingredient ratios to suit low-calorie or low-carb diets.

How long does the soup last after preparation?

- The soup can be refrigerated for 2-3 days or frozen for up to a month while retaining its flavor and quality.

Can it be made vegetarian?

- Absolutely! Replace goat meat with protein-rich alternatives like mushrooms, lentils, or tofu for a flavorful vegetarian version.

What occasions are ideal for serving this soup?

- "Sopi di Aña di Baca" is perfect for family gatherings, cultural celebrations, or as a comforting dish during cold weather.

Nutritional Values

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

• Calories: 286 kcal (per 4 oz)
• Carbohydrates: 0 g
• Protein: 27 g
• Fat: 20 g
• Sodium: 60 mg
• Cholesterol: 75 mg
• Vitamins: B-vitamins (especially B12)
• Minerals: Iron, Zinc, Phosphorus
• Benefit: High-quality protein for muscle growth and repair, rich in iron and zinc.

2. Pumpkin (1 cup diced)

• Calories: 26 kcal
• Carbohydrates: 7 g
• Protein: 1 g
• Fat: 0 g
• Sodium: 1 mg
• Cholesterol: 0 mg
• Vitamins: Vitamin A, Vitamin C
• Minerals: Potassium, Magnesium
• Benefit: Rich in antioxidants like beta-carotene, supports eye health and immune function.

3. Sweet Potato (1 cup diced)

• Calories: 86 kcal
• Carbohydrates: 20 g
• Protein: 1.6 g
• Fat: 0.1 g
• Sodium: 41 mg
• Cholesterol: 0 mg
• Vitamins: Vitamin A, Vitamin C
• Minerals: Potassium, Manganese
• Benefit: Complex carbohydrates for sustained energy, high in vitamins A and C for immunity.

4. Plantains (1 cup diced)

• Calories: 122 kcal
• Carbohydrates: 32 g
• Protein: 1.3 g
• Fat: 0.4 g
• Sodium: 1 mg
• Cholesterol: 0 mg
• Vitamins: Vitamin C, Vitamin A
• Minerals: Potassium, Magnesium
• Benefit: Good source of energy, supports digestive health with fiber, high in potassium.

5. Yams (1 cup diced)

• Calories: 118 kcal
• Carbohydrates: 28 g
• Protein: 1.5 g
• Fat: 0.2 g
• Sodium: 11 mg
• Cholesterol: 0 mg
• Vitamins: Vitamin C
• Minerals: Potassium, Manganese
• Benefit: Antioxidant-rich, supports heart and digestive health.

6. Cassava (1 cup diced)

• Calories: 160 kcal
• Carbohydrates: 38 g
• Protein: 1.4 g
• Fat: 0.2 g
• Sodium: 14 mg
• Cholesterol: 0 mg
• Vitamins: Vitamin C, Folate
• Minerals: Calcium, Potassium
• Benefit: High in carbohydrates for energy, supports digestion with fiber.

7. Carrots (1 cup diced)

• Calories: 41 kcal
• Carbohydrates: 10 g
• Protein: 0.9 g
• Fat: 0.2 g
• Sodium: 69 mg
• Cholesterol: 0 mg
• Vitamins: Vitamin A (Beta-carotene)
• Minerals: Potassium, Calcium
• Benefit: Supports eye health with beta-carotene, boosts immunity and skin health.

8. Okra (1 cup chopped)

• Calories: 33 kcal
• Carbohydrates: 7 g
• Protein: 1.9 g
• Fat: 0.2 g
• Sodium: 7 mg
• Cholesterol: 0 mg
• Vitamins: Vitamin C, Vitamin K
• Minerals: Magnesium, Folate
• Benefit: Promotes digestion, supports heart health, and rich in antioxidants.

9. Celery (1 cup chopped)

• Calories: 16 kcal
• Carbohydrates: 3 g
• Protein: 0.7 g
• Fat: 0.2 g
• Sodium: 80 mg
• Cholesterol: 0 mg
• Vitamins: Vitamin K, Vitamin C
• Minerals: Potassium, Calcium
• Benefit: Low in calories, supports heart health and digestion.

10. Onion (1 cup chopped)

• Calories: 40 kcal
• Carbohydrates: 9 g
• Protein: 1.1 g
• Fat: 0.1 g
• Sodium: 4 mg
• Cholesterol: 0 mg
• Vitamins: Vitamin C, Vitamin B6
• Minerals: Manganese, Potassium
• Benefit: Antioxidants for heart health, supports gut health with prebiotics.

11. Garlic (4 cloves minced)

• Calories: 149 kcal
• Carbohydrates: 33 g
• Protein: 6.4 g
• Fat: 0.5 g
• Sodium: 17 mg
• Cholesterol: 0 mg
• Vitamins: Vitamin C, Vitamin B6
• Minerals: Calcium, Iron
• Benefit: Antioxidant and anti-inflammatory, supports heart health and immune system.

12. Bay Leaves (2 leaves)

• Calories: 1 kcal
• Carbohydrates: 0.2 g
• Protein: 0 g
• Fat: 0 g
• Sodium: 0 mg
• Cholesterol: 0 mg
• Vitamins: Vitamin A, Vitamin C
• Minerals: Calcium, Iron
• Benefit: Supports digestion and adds rich flavor to the soup.

13. Thyme (1 sprig)

• Calories: 3 kcal
• Carbohydrates: 0.6 g
• Protein: 0.1 g
• Fat: 0.1 g
• Sodium: 0 mg
• Cholesterol: 0 mg
• Vitamins: Vitamin C, Vitamin A
• Minerals: Iron, Calcium
• Benefit: Anti-inflammatory, supports digestion, adds flavor.

14. Parsley (1 sprig)

• Calories: 1 kcal
• Carbohydrates: 0.2 g
• Protein: 0.1 g
• Fat: 0 g
• Sodium: 1 mg
• Cholesterol: 0 mg
• Vitamins: Vitamin C, Vitamin K
• Minerals: Iron, Calcium
• Benefit: Rich in antioxidants, supports immune health and skin health.

15. Scotch Bonnet Pepper (1)

• Calories: 18 kcal
• Carbohydrates: 4 g
• Protein: 0.5 g
• Fat: 0.2 g
• Sodium: 3 mg
• Cholesterol: 0 mg
• Vitamins: Vitamin C, Vitamin A
• Minerals: Potassium, Manganese
• Benefit: Boosts metabolism, promotes heart health, rich in vitamin C.

16. Vegetable Oil (2 tablespoons)

• Calories: 240 kcal
• Carbohydrates: 0 g
• Protein: 0 g
• Fat: 28 g
• Sodium: 0 mg
• Cholesterol: 0 mg
• Vitamins: Vitamin E
• Minerals: None
• Benefit: Provides healthy fats for energy and heart health.

17. Water or Beef Broth (8 cups)

• Calories: 0 kcal (water) / 15-20 kcal (broth)
• Carbohydrates: 0 g
• Protein: 0 g
• Fat: 0 g
• Sodium: 10-400 mg (depending on broth)
• Cholesterol: 0 mg
• Vitamins: None
• Minerals: Trace minerals (if using broth)
• Benefit: Hydrates the body, adds flavor and minerals (if using broth).

18. Lime Juice (1 lime)

• Calories: 11 kcal
• Carbohydrates: 3 g
• Protein: 0.1 g
• Fat: 0.1 g
• Sodium: 1 mg
• Cholesterol: 0 mg
• Vitamins: Vitamin C
• Minerals: Potassium
• Benefit: Boosts immunity, enhances flavor, supports skin and tissue repair.

This provides a detailed nutritional profile for each ingredient, highlighting their contributions to the dish's health benefits.