Cabrito Stoba is a traditional dish from the Caribbean island of Aruba. This hearty stew is made with tender chunks of goat meat that have been marinated in a flavorful blend of spices and then slow-cooked with vegetables and aromatic herbs. The result is a rich and savory dish that is perfect for cold weather or anytime you're in the mood for a hearty and satisfying meal.Cabrito Stoba is a beloved dish in Aruba, and it is often served at family gatherings, celebrations, and special occasions. The word "cabrito" means goat in Spanish, and this stew features tender chunks of goat meat that have been marinated in a blend of spices to enhance their flavor.

The use of traditional Caribbean spices, such as thyme, paprika, cumin, and coriander, gives this dish a unique and savory flavor profile. These spices not only add flavor but also provide health benefits. For example, thyme is known to have antimicrobial properties, while cumin has been shown to have anti-inflammatory effects.

The addition of bell peppers and tomatoes adds a bright and colorful touch to the dish, and these vegetables provide important nutrients such as vitamin C, vitamin A, and fiber. The beef broth adds depth and richness to the stew, and it also helps to tenderize the goat meat during the cooking process.

Overall, Cabrito Stoba is a hearty and satisfying dish that is perfect for those who enjoy bold flavors and comforting meals. While it may take a few hours to prepare, the end result is well worth the effort.

Here is a step-by-step method for making Cabrito Stoba:

Ingredients:

1- 2 lbs. boneless goat meat, cubed

2- 2 tbsp. vegetable oil

3- 2 onions, chopped

4- 4 garlic cloves, minced

5- 2 bell peppers, chopped

6- 4 tomatoes, chopped

7- 2 cups beef broth

8- 1 tsp. thyme

9- 1 tsp. paprika

10- 1 tsp. cumin

11- 1 tsp. coriander

12- Salt and pepper to taste

13- Hot sauce (optional)

14- Lime wedges, for garnish

Instructions:

1- Start by marinating the goat meat. In a large bowl, combine the cubed goat meat with thyme, paprika, cumin, coriander, salt, and pepper. Mix well to ensure that the meat is evenly coated with the spices. Cover the bowl and refrigerate for at least 2 hours or overnight.

2- When you're ready to cook, heat the vegetable oil in a large Dutch oven or heavy-bottomed pot over medium-high heat. Add the marinated goat meat and cook for 5-7 minutes or until browned on all sides.

3- Add the onions and garlic to the pot and cook for an additional 3-4 minutes or until the onions are translucent and the garlic is fragrant.

4- Add the chopped bell peppers and tomatoes to the pot and stir well. Cook for another 5-7 minutes or until the vegetables are tender.

5- Pour in the beef broth and stir to combine. Bring the mixture to a simmer and then reduce the heat to low. Cover the pot and let the stew simmer for 2-3 hours or until the meat is tender and falls apart easily.

6- Taste the stew and adjust the seasoning as necessary. If you like your food spicy, add a few drops of hot sauce to the pot and stir well.

7- Serve the Cabrito Stoba hot, garnished with lime wedges.

Notes:

1- Cabrito Stoba can be served over rice or with a side of bread.

2- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.

3- This recipe can be easily adapted for a slow cooker. Simply brown the meat and sauté the vegetables in a separate pan, then transfer everything to the slow cooker and cook on low for 6-8 hours.

Nutrition Facts:

This recipe serves 6-8 people and provides approximately 400-500 calories per serving. Cabrito Stoba is a good source of protein and contains a variety of essential vitamins and minerals. However, it is also high in fat and sodium, so it should be enjoyed in moderation as part of a balanced diet.

let's calculate the approximate nutritional values for the entire recipe based on the ingredients listed:

2 lbs. boneless goat meat, cubed:

• Calories: 1600-2000
• Carbohydrates: 0g
• Protein: 260-320g
• Fat: 60-80g
• Sodium: 200-400mg

benefits:

• Good source of protein, iron, and zinc.
• Lower in fat compared to other meats.
• Provides essential amino acids necessary for muscle growth and repair.

2 tbsp. vegetable oil:

• Calories: 240
• Carbohydrates: 0g
• Protein: 0g
• Fat: 28g
• Sodium: 0mg

benefits:

• Contains healthy unsaturated fats that can improve heart health.
• Rich in vitamin E, which acts as an antioxidant and supports immune function.

2 onions, chopped:

• Calories: 100-150
• Carbohydrates: 22-30g
• Protein: 2-4g
• Fat: 0-1g
• Sodium: 2-4mg

benefits:

• Rich in antioxidants, particularly quercetin, which may reduce inflammation and lower the risk of chronic diseases.
• Contains prebiotic fibers that promote gut health and digestion.

4 garlic cloves, minced:

• Calories: 16-20
• Carbohydrates: 3-4g
• Protein: 0.7-1g
• Fat: 0-0.2g
• Sodium: 1-2mg

benefits:

• Contains compounds that may help lower cholesterol and blood pressure.
• Has antimicrobial properties that can support immune function.

2 bell peppers, chopped:

• Calories: 50-70
• Carbohydrates: 10-14g
• Protein: 2-3g
• Fat: 0-1g
• Sodium: 2-4mg

benefits:

• High in vitamin C, which boosts immunity and helps the body absorb iron.
• Contains antioxidants that may reduce the risk of chronic diseases.

4 tomatoes, chopped:

• Calories: 60-80
• Carbohydrates: 12-16g
• Protein: 2-4g
• Fat: 0-1g
• Sodium: 8-16mg

benefits:

• Rich in lycopene, an antioxidant that may reduce the risk of certain cancers and heart disease.
• Contains vitamin C, potassium, and folate, which support overall health.

2 cups beef broth:

• Calories: 20-40
• Carbohydrates: 0-2g
• Protein: 2-4g
• Fat: 0-1g
• Sodium: 860-1720mg

benefits:

• Provides essential minerals like iron and zinc.
• Contains collagen, which may support joint health and improve skin elasticity.

1 tsp. thyme:

• Calories: 6
• Carbohydrates: 1g
• Protein: 0.1g
• Fat: 0.1g
• Sodium: 0mg

benefits:

• Contains compounds with antimicrobial properties.
• May help improve digestion and reduce inflammation.

1 tsp. paprika:

• Calories: 6
• Carbohydrates: 1.3g
• Protein: 0.3g
• Fat: 0.2g
• Sodium: 1mg

benefits:

• Rich in vitamin A and antioxidants that support eye health and reduce inflammation.
• Contains capsaicin, which may boost metabolism and reduce appetite.

1 tsp. cumin:

• Calories: 8
• Carbohydrates: 0.9g
• Protein: 0.4g
• Fat: 0.5g
• Sodium: 1mg

benefits:

• May improve digestion and reduce bloating.
• Contains antioxidants that may reduce inflammation.

1 tsp. coriander:

• Calories: 5
• Carbohydrates: 1g
• Protein: 0.2g
• Fat: 0.2g
• Sodium: 1mg

benefits:

• Rich in immune-boosting vitamin C and antioxidants.
• May help lower blood sugar levels and improve heart health.

Salt and pepper to taste:

• Calories:0
• Carbohydrates: 0g
• Protein: 0g
• Fat: 0g
• Sodium:0-200mg (depending on the amount used)

benefits:

• Salt provides essential electrolytes like sodium and chloride.
• Pepper contains piperine, which may improve digestion and nutrient absorption.

Hot sauce (optional):

• Calories: 0-10 (depending on the amount used)
• Carbohydrates: 0-1g (depending on the amount used)
• Protein: 0g
• Fat: 0g
• Sodium: 0-200mg (depending on the amount used)

benefits:

• May boost metabolism and help with weight loss.
• Contains capsaicin, which has anti-inflammatory and pain-relieving properties.

Lime wedges, for garnish:

• Calories: 0-5 (depending on the number of wedges used)
• Carbohydrates: 0-1g (depending on the number of wedges used)
• Protein: 0g
• Fat: 0g
• Sodium: ~0mg

benefits:

• Rich in vitamin C, which boosts immunity and promotes skin health.
• Contains antioxidants that may reduce inflammation and improve digestion.

Please note that these values are approximate and may vary based on the specific ingredients and brands used. The serving size and number of servings will also affect the final nutritional content per serving. Additionally, the nutritional values provided for the spices and garnish are generally negligible as they are used in small quantities. For a more accurate and detailed calculation, it's best to use a reliable nutrition calculator and input the specific quantities and brands of ingredients used in your recipe.