Discover the authentic taste of Nyama Choma, a popular East African grilled meat dish, featuring succulent goat or beef. This easy recipe delivers perfectly charred meat served with fresh vegetables and crispy plantains, offering a delicious and satisfying meal. Perfect for any BBQ or special occasion, Nyama Choma brings a touch of traditional East African cuisine to your table.

Ingredients:

- For the Meat Marinade:

 - 1 kg goat or beef (cut into chunks)

 - 3 tablespoons vegetable oil

 - 4 cloves garlic (minced)

 - 2 tablespoons ginger (minced)

 - 1 tablespoon paprika

 - 1 tablespoon ground coriander

 - 1 tablespoon ground cumin

 - 1 teaspoon turmeric

 - 1 teaspoon black pepper

 - 2 tablespoons soy sauce

 - 2 tablespoons lemon juice

 - Salt to taste

- For the Vegetables:

 - 1 red bell pepper (chopped)

 - 1 green bell pepper (chopped)

 - 1 large onion (chopped)

 - 2 tomatoes (chopped)

 - 2 tablespoons vegetable oil

 - Salt and pepper to taste

- For the Plantains:

 - 4 ripe plantains (peeled and sliced)

 - 2 tablespoons vegetable oil

 - 1 teaspoon ground cinnamon (optional)

 - 1 tablespoon honey (optional)

Instructions:

Marinate the Meat:

  - In a large bowl, mix together the garlic, ginger, paprika, coriander, cumin, turmeric, black pepper, soy sauce, lemon juice, and salt.

  - Add the meat chunks and toss to coat evenly. Cover and refrigerate for at least 2 hours, or overnight for best results.

Prepare the Grill:

  - Preheat your grill to medium-high heat. If using charcoal, allow the coals to reach a consistent heat.

Grill the Meat:

  - Remove the meat from the marinade and thread onto skewers if desired.

  - Place the meat on the grill and cook for 10-15 minutes, turning occasionally, until well-browned and cooked through.

Cook the Vegetables:

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

  - Add the chopped bell peppers, onion, and tomatoes. Cook, stirring occasionally, until the vegetables are tender. Season with salt and pepper to taste.

Fry the Plantains:

  - Heat vegetable oil in a separate skillet over medium heat.

  - Add the plantain slices and cook for 2-3 minutes on each side, or until golden brown and crispy.

  - Optionally, sprinkle with ground cinnamon and drizzle with honey before serving.

Serve:

  - Arrange the grilled meat on a serving platter with the sautéed vegetables and fried plantains. Enjoy your delicious Nyama Choma!

This Nyama Choma recipe is perfect for any outdoor gathering or a special meal at home. Its rich flavors and vibrant ingredients will transport you straight to the heart of East African cuisine.

Nutritional Values

Goat or Beef (1 kg)

  - Calories: Approximately 2500-3000 (varies by fat content)

  - Protein: 200-250g

  - Carbohydrates: 0g

  - Fat: 200-250g

Benefits: Supports muscle growth and repair, provides essential amino acids, boosts immunity, and improves red blood cell production.

Vegetable Oil (3 tablespoons)

  - Calories: Approximately 360

  - Protein: 0g

  - Carbohydrates: 0g

  - Fat: 40g

Benefits: Provides healthy fats for heart health, contains vitamin E which acts as an antioxidant.

Garlic (4 cloves, minced)

  - Calories: Approximately 16

  - Protein: 0.7g

  - Carbohydrates: 4g

  - Fat: 0g

Benefits: Supports immune function, has anti-inflammatory properties, may help reduce blood pressure.

Ginger (2 tablespoons, minced)

  - Calories: Approximately 10

  - Protein: 0.2g

  - Carbohydrates: 2g

  - Fat: 0g

Benefits: Aids digestion, has anti-inflammatory properties, and can help with nausea and motion sickness.

Paprika (1 tablespoon)

  - Calories: Approximately 19

  - Protein: 0.6g

  - Carbohydrates: 4g

  - Fat: 0.9g

Benefits: Contains antioxidants, may help boost metabolism, and supports healthy digestion.

Ground Coriander (1 tablespoon)

  - Calories: Approximately 6

  - Protein: 0.2g

  - Carbohydrates: 1g

  - Fat: 0.3g

Benefits: Contains antioxidants, supports digestive health, and may help lower blood sugar levels.

Ground Cumin (1 tablespoon)

  - Calories: Approximately 22

  - Protein: 1g

  - Carbohydrates: 2g

  - Fat: 1g

Benefits: Supports digestion, contains antioxidants, and may have anti-inflammatory properties.

Turmeric (1 teaspoon)

  - Calories: Approximately 8

  - Protein: 0.2g

  - Carbohydrates: 1.4g

  - Fat: 0.2g

Benefits: Contains curcumin, which has anti-inflammatory and antioxidant effects.

Black Pepper (1 teaspoon)

  - Calories: Approximately 6

  - Protein: 0.2g

  - Carbohydrates: 1.5g

  - Fat: 0.1g

Benefits: May aid digestion, has antioxidant properties, and can enhance the absorption of other nutrients.

Soy Sauce (2 tablespoons)

  - Calories: Approximately 20

  - Protein: 2g

  - Carbohydrates: 1g

  - Fat: 0g

Benefits: Adds flavor, provides a source of sodium, and contains small amounts of protein.

Lemon Juice (2 tablespoons)

  - Calories: Approximately 8

  - Protein: 0.1g

  - Carbohydrates: 2g

  - Fat: 0g

Benefits: Rich in vitamin C, supports immune function, and aids in digestion.

Salt (to taste)

  - Calories: 0

  - Protein: 0g

  - Carbohydrates: 0g

  - Fat: 0g

Benefits: Enhances flavor, helps maintain fluid balance.

Red Bell Pepper (1, chopped)

  - Calories: Approximately 37

  - Protein: 1g

  - Carbohydrates: 9g

  - Fat: 0g

Benefits: High in vitamin C, supports immune health, and provides antioxidants.

Green Bell Pepper (1, chopped)

  - Calories: Approximately 24

  - Protein: 1g

  - Carbohydrates: 6g

  - Fat: 0g

Benefits: Rich in vitamins A and C, supports eye health, and aids in immune function.

Large Onion (1, chopped)

  - Calories: Approximately 44

  - Protein: 1g

  - Carbohydrates: 10g

  - Fat: 0g

Benefits: Contains antioxidants, supports heart health, and has anti-inflammatory properties.

Tomatoes (2, chopped)

  - Calories: Approximately 44

  - Protein: 2g

  - Carbohydrates: 10g

  - Fat: 0g

Benefits: High in vitamins A and C, contains lycopene, which supports heart health and reduces inflammation.

Vegetable Oil (2 tablespoons)

  - Calories: Approximately 240

  - Protein: 0g

  - Carbohydrates: 0g

  - Fat: 28g

Benefits: Provides healthy fats, supports heart health.

Ripe Plantains (4, peeled and sliced)

  - Calories: Approximately 800

  - Protein: 8g

  - Carbohydrates: 200g

  - Fat: 2g

Benefits: High in vitamins A and C, provides dietary fiber, and supports digestive health.

Vegetable Oil (2 tablespoons)

  - Calories: Approximately 240

  - Protein: 0g

  - Carbohydrates: 0g

  - Fat: 28g

Benefits: Provides healthy fats, supports heart health.

Ground Cinnamon (1 teaspoon, optional)

  - Calories: Approximately 6

  - Protein: 0.1g

  - Carbohydrates: 2g

  - Fat: 0.03g

Benefits: Contains antioxidants, may help regulate blood sugar levels, and has anti-inflammatory properties.

Honey (1 tablespoon, optional)

  - Calories: Approximately 64

  - Protein: 0g

  - Carbohydrates: 17g

  - Fat: 0g

Benefits: Provides natural sweetness, contains antioxidants, and may have antimicrobial properties.