Welcome to a gastronomic journey through the vibrant and flavorful world of Aruban cuisine, where rich traditions and diverse influences converge to create a tapestry of taste. One dish that stands as a testament to the island's culinary heritage is the renowned "Calco Stoba." This hearty and aromatic stew reflects the essence of Aruban culture, bringing together locally sourced ingredients and time-honored cooking techniques.

Join us as we explore the origins, ingredients, and the meticulous process behind the preparation of Aruba's beloved Calco Stoba. Delve into the heart of the island's culinary soul, where every simmering pot carries the warmth of tradition and the promise of a uniquely Aruban dining experience.

Ingredients:

• 2 lbs beef, cut into bite-sized cubes
• 2 tablespoons vegetable oil
• 1 large onion, finely chopped
• 3 cloves garlic, minced
• 2 tomatoes, diced
• 2 bell peppers, diced
• 2 carrots, peeled and sliced
• 1 cup pumpkin, peeled and diced
• 1 cup okra, trimmed and sliced
• 2 ears of corn, cut into 2-inch rounds
• 1 cup yams or sweet potatoes, peeled and diced
• 4 cups beef or vegetable broth
• 1 cup coconut milk
• 2 tablespoons tomato paste
• 1 tablespoon cumin powder
• 1 tablespoon coriander powder
• 1 teaspoon paprika
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions:

Prepare the Meat:

1- Season the beef cubes with salt and pepper.

2- In a large pot, heat the vegetable oil over medium heat. Brown the beef cubes on all sides. Remove and set aside.

Saute Aromatics: In the same pot, add chopped onions and garlic. Saute until the onions are translucent.

Build Flavors: Stir in the tomato paste, cumin powder, coriander powder, and paprika. Cook for 2-3 minutes until the spices are fragrant.

Add Vegetables: Add tomatoes, bell peppers, carrots, pumpkin, okra, corn, and yams to the pot. Stir well to combine with the spices.

Return Meat to Pot: Place the browned beef back into the pot, mixing it with the vegetables.

Pour in Liquids: Pour in the beef or vegetable broth and coconut milk. Bring the mixture to a boil, then reduce the heat to simmer.

Simmer to Perfection: Cover the pot and let the stew simmer for 1.5 to 2 hours, or until the meat is tender and the vegetables are cooked through.

Adjust Seasoning:Taste the stew and adjust the seasoning with salt and pepper as needed.

Serve: Ladle the Calco Stoba into bowls, garnish with fresh cilantro, and serve hot.

Enjoy this delightful Aruban dish that brings together a symphony of flavors and reflects the island's culinary richness.

Nutritional Values

It's challenging to provide precise nutritional values without specific quantities for each ingredient and considering variations in preparation methods. However, I can offer approximate nutritional information for some key ingredients commonly used in Aruba's Calco Stoba. Keep in mind that these values can vary based on the specific brands and quantities used:

Nutritional values per 100 grams (raw):

Beef:

• Calories: 250
• Protein: 26g
• Fat: 17g
• Carbohydrates: 0g
• Fiber: 0g

benefits:

• Rich source of protein for muscle development and repair.
• Contains essential vitamins and minerals like iron and zinc.

Vegetable Oil:

• Calories: 884
• Protein: 0g
• Fat: 100g
• Carbohydrates: 0g
• Fiber: 0g|

benefits:

• Provides healthy fats that support brain function.
• May contribute to heart health when used in moderation.

Onion:

• Calories: 40
• Protein: 1.1g
• Fat: 0.1g
• Carbohydrates: 9.3g
• Fiber: 1.7g

benefits:

• Contains antioxidants that may reduce inflammation.
• Provides fiber for digestive health.

Garlic:

• Calories: 149
• Protein: 6.4g
• Fat: 0.5g
• Carbohydrates: 33g
• Fiber: 2.1g

benefits:

• Known for its anti-inflammatory and immune-boosting properties.
• May help regulate blood pressure and cholesterol levels.

Tomato:

• Calories: 18
• Protein: 0.9g
• Fat: 0.2g
• Carbohydrates: 3.9g
• Fiber: 1.2g

benefits:

• Excellent source of vitamins A and C.
• Contains antioxidants like lycopene, linked to various health benefits.

Bell Pepper:

• Calories: 31
• Protein: 1g
• Fat: 0.3g
• Carbohydrates: 6g
• Fiber: 2.1g

benefits:

• High in vitamin C, which supports the immune system.
• Contains antioxidants that promote eye health.

Carrot:

• Calories: 41
• Protein: 0.9g
• Fat: 0.2g
• Carbohydrates: 10g
• Fiber: 2.8g

benefits:

• Rich in beta-carotene, a precursor to vitamin A, essential for vision.
• Provides fiber for digestive health.

Pumpkin:

• Calories: 26
• Protein: 1g
• Fat: 0.1g
• Carbohydrates: 6.5g
• Fiber: 0.5g

benefits:

• High in vitamins A and C, promoting skin and immune health.
• Contains antioxidants like beta-carotene.

Okra:

• Calories: 33
• Protein: 1.9g
• Fat: 0.2g
• Carbohydrates: 7.5g
• Fiber: 3.2g

benefits:

• Good source of fiber, promoting digestive health.
• Contains vitamins C and K.

Corn:

• Calories: 96
• Protein: 3.4g
• Fat: 1.5g
• Carbohydrates: 19g
• Fiber: 2.7g

benefits:

• Provides energy through complex carbohydrates.
• Contains fiber and essential minerals like phosphorus and magnesium.

Yams/Sweet Potatoes:

• Calories: 118
• Protein: 1.6g
• Fat: 0.1g
• Carbohydrates: 27g
• Fiber: 3.9g

benefits:

• High in vitamin A, supporting vision and immune health.
• Provides complex carbohydrates for sustained energy.

Coconut Milk:

• Calories: 230
• Protein: 2.3g
• Fat: 24g
• Carbohydrates: 6g
• Fiber: 2.8g

benefits:

• Adds creaminess and flavor to the dish.
• Contains healthy fats and provides a source of energy.

These values are approximate and can vary based on factors such as specific brands, cooking methods, and ingredient sizes. It's advisable to use a nutrition calculator or consult specific product labels for more accurate information based on your recipe's exact ingredients and quantities.