Discover the rich flavors of Goat Water, a traditional and hearty stew that combines tender goat meat with a medley of vegetables and aromatic spices. This flavorful recipe is perfect for cozy dinners and special gatherings. Learn how to prepare this delicious stew with our easy-to-follow instructions.

Ingredients:

- 1 kg goat meat (cut into cubes)

- 2 tablespoons vegetable oil

- 1 large onion (chopped)

- 3 garlic cloves (minced)

- 2 medium tomatoes (diced)

- 2 carrots (sliced)

- 2 potatoes (diced)

- 1 bell pepper (chopped)

- 1 tablespoon tomato paste

- 1 teaspoon ground cumin

- 1 teaspoon paprika

- 1/2 teaspoon turmeric

- 1 teaspoon dried thyme

- 1 bay leaf

- 4 cups beef or vegetable broth

- Salt and pepper to taste

- Fresh cilantro (for garnish)

Instructions:

Brown the Meat:

  Heat the vegetable oil in a large pot over medium-high heat. Add the goat meat cubes and brown them on all sides. Remove the meat from the pot and set aside.

Cook the Vegetables:

  In the same pot, add the chopped onion and cook until translucent. Add the minced garlic and cook for another minute until fragrant.

Add Tomatoes and Spices:

  Stir in the diced tomatoes and tomato paste. Cook for 5 minutes, allowing the tomatoes to break down. Add the ground cumin, paprika, turmeric, dried thyme, and bay leaf. Mix well.

Combine Ingredients:

  Return the browned goat meat to the pot. Add the carrots, potatoes, and bell pepper. Pour in the beef or vegetable broth and stir to combine. Season with salt and pepper to taste.

Simmer:

  Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 1.5 to 2 hours, or until the meat is tender and the vegetables are cooked through.

Garnish and Serve:

  Remove the bay leaf. Garnish the stew with fresh cilantro before serving. Enjoy your hearty Goat Water stew with rice or crusty bread.

Feel free to adjust the seasoning and vegetables according to your taste.

Nutritional values 

Here’s the nutritional information and benefits for the ingredients used in your goat meat stew recipe:

1 kg goat meat (cut into cubes)

  - Calories: Approximately 1,800 kcal

  - Protein: 120g

  - Carbohydrates: 0g

  - Fat: 130g

Benefits:

  - High in protein, which supports muscle growth and repair.

  - Provides essential nutrients such as iron and zinc.

  - Goat meat is leaner compared to beef or pork.

2 tablespoons vegetable oil

  - Calories: 240 kcal

  - Fat: 28g

Benefits:

  - Adds flavor and helps with cooking.

  - Provides essential fatty acids but should be used in moderation.

1 large onion, chopped

  - Calories: Approximately 45 kcal

  - Carbohydrates: 11g

  - Protein: 1g

  - Fat: 0g

Benefits:

  - Adds flavor and contains antioxidants.

  - May support heart health and help regulate blood sugar levels.

3 garlic cloves, minced

  - Calories: 8 kcal per clove

  - Carbohydrates: 2g

  - Protein: 0.4g

Benefits:

  - Boosts the immune system and has anti-inflammatory properties.

  - Adds robust flavor to the dish.

2 medium tomatoes, diced

  - Calories: Approximately 44 kcal

  - Carbohydrates: 10g

  - Protein: 2g

  - Fat: 0.5g

Benefits:

  - High in vitamins C and K.

  - Contains lycopene, an antioxidant that may support heart health.

2 carrots, sliced

  - Calories: Approximately 50 kcal

  - Carbohydrates: 12g

  - Protein: 1g

  - Fat: 0g

Benefits:

  - Rich in beta-carotene, which supports vision health.

  - Contains fiber and vitamin A.

2 potatoes, diced

  - Calories: Approximately 300 kcal

  - Carbohydrates: 70g

  - Protein: 6g

  - Fat: 0g

Benefits:

  - Provides carbohydrates and dietary fiber.

  - Rich in potassium and vitamin C.

1 bell pepper, chopped

  - Calories: Approximately 30 kcal

  - Carbohydrates: 7g

  - Protein: 1g

  - Fat: 0g

Benefits:

  - High in vitamins A and C.

  - Contains antioxidants and supports immune health.

1 tablespoon tomato paste

  - Calories: 13 kcal

  - Carbohydrates: 3g

  - Protein: 0.5g

  - Fat: 0g

Benefits:

  - Concentrates the flavor of tomatoes.

  - Adds a rich, umami flavor to the dish.

1 teaspoon ground cumin

  - Calories: 8 kcal

  - Carbohydrates: 1g

Benefits:

  - Adds a warm, earthy flavor.

  - May aid digestion and boost immunity.

1 teaspoon paprika

  - Calories: 6 kcal

  - Carbohydrates: 1g

Benefits:

  - Adds color and a sweet, smoky flavor.

  - Contains antioxidants and may support metabolism.

1/2 teaspoon turmeric

  - Calories: 4 kcal

  - Carbohydrates: 1g

Benefits:

  - Adds a vibrant yellow color and earthy flavor.

  - Contains curcumin, which has anti-inflammatory and antioxidant properties.

1 teaspoon dried thyme

  - Calories: 6 kcal

  - Carbohydrates: 1g

Benefits:

  - Adds a subtle, earthy flavor.

  - Contains compounds with antimicrobial properties.

1 bay leaf

  - Calories: 5 kcal

  - Carbohydrates: 1g

Benefits:

  - Adds a subtle, aromatic flavor.

  - Contains compounds that may aid digestion.

4 cups beef or vegetable broth

  - Calories: Approximately 60 kcal

  - Protein: 10g

  - Carbohydrates: 2g

  - Fat: 2g

Benefits:

  - Adds rich flavor and nutrients to the stew.

  - Provides protein and helps enhance the dish’s overall flavor.

Salt and pepper to taste

Salt (1/2 tsp)

   - Calories: 0 kcal

   - Sodium: Approximately 1,150mg

Benefits:

   - Enhances overall flavor but should be used in moderation.

Black pepper (1/2 tsp)

   - Calories: 6 kcal

   - Carbohydrates: 1g

Benefits:

   - Adds a spicy kick and may aid digestion.

   - Contains piperine, which can enhance nutrient absorption.

Fresh cilantro (for garnish)

  - Calories: 1 kcal per tablespoon

  - Carbohydrates: 0.1g

Benefits:

  - Adds a fresh, bright flavor.

  - Contains antioxidants and may support digestive health.

These ingredients combine to create a flavorful, nutritious stew rich in protein, vitamins, and minerals, making for a hearty and satisfying meal.