Transport your taste buds to the vibrant islands of Cape Verde with this delightful recipe for Cabrito, a traditional goat stew bursting with flavors. Cabrito holds a special place in Cape Verdean cuisine, embodying the rich cultural heritage of the archipelago nestled off the coast of West Africa. This hearty dish is beloved for its tender chunks of goat meat simmered in a savory broth infused with aromatic spices and fresh vegetables, creating a symphony of flavors that will tantalize your senses. Whether you're seeking to explore new culinary horizons or craving a taste of Cape Verdean tradition, this Cabrito recipe promises a memorable dining experience that celebrates the essence of island life. Get ready to embark on a culinary journey as we dive into the art of preparing this mouthwatering Cape Verdean delicacy.

Ingredients:

• 2 lbs goat meat, preferably shoulder or leg, cut into chunks
• 4 cloves garlic, minced
• 1 onion, chopped
• 2 tomatoes, diced
• 1 bell pepper, sliced
• 2 tablespoons olive oil
• 1 teaspoon paprika
• 1 teaspoon cumin
• 1 teaspoon ground coriander
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 2 cups water or broth
• Cooked rice and steamed vegetables, to serve

Instructions:

1- Preheat your oven to 350°F (175°C).

2- In a large mixing bowl, combine the goat meat, minced garlic, chopped onion, diced tomatoes, sliced bell pepper, olive oil, paprika, cumin, ground coriander, dried oregano, salt, and pepper. Toss everything together until the goat meat is evenly coated with the seasonings.

3- Transfer the seasoned goat meat mixture to a roasting pan or baking dish, spreading it out into an even layer.

4- Pour the water or broth into the roasting pan, covering the goat meat.

5- Cover the roasting pan with aluminum foil and place it in the preheated oven.

6- Roast the goat meat for 2 to 2 ½ hours, or until it is tender and cooked through. Check on the meat occasionally and add more water or broth if needed to prevent it from drying out.

7- Once the goat meat is cooked, remove the foil and increase the oven temperature to 400°F (200°C). Allow the goat meat to roast uncovered for an additional 15-20 minutes, or until it develops a golden brown crust on top.

8- Remove the roasting pan from the oven and let the Cabrito rest for a few minutes before serving.

9- Serve the roasted goat with cooked rice and steamed vegetables on the side.

10- Enjoy this authentic Cape Verdean Cabrito with friends and family, savoring the rich flavors and aromas of this traditional dish from the islands. Bon appétit!

Nutritional Values:

Here are approximate nutritional values for the listed ingredients per serving:

Goat Meat (2 lbs):

• Calories: 828 kcal
• Protein: 144 g
• Fat: 20 g
• Carbohydrates: 0 g
• Fiber: 0 g

benefits: Rich in protein, iron, and B vitamins, goat meat supports muscle growth, aids in red blood cell formation, and promotes overall energy metabolism.

Garlic (4 cloves):

• Calories: 18 kcal
• Protein: 0.8 g
• Fat: 0 g
• Carbohydrates: 4 g
• Fiber: 0.2 g

benefits: Garlic is known for its antibacterial and antiviral properties, as well as its potential to boost immune function, improve heart health, and reduce blood pressure.

Onion (1 medium):

• Calories: 44 kcal
• Protein: 1.2 g
• Fat: 0.1 g
• Carbohydrates: 10 g
• Fiber: 1.9 g

benefits: Onions are a good source of antioxidants, including flavonoids and sulfur compounds, which may help reduce inflammation, improve heart health, and support immune function.

Tomatoes (2 medium):

• Calories: 44 kcal
• Protein: 2 g
• Fat: 0.4 g
• Carbohydrates: 10 g
• Fiber: 3.2 g

benefits: Tomatoes are packed with vitamins C and K, as well as antioxidants like lycopene, which may help reduce the risk of certain cancers, support heart health, and promote healthy skin.

Bell Pepper (1 medium):

• Calories: 25 kcal
• Protein: 1 g
• Fat: 0.3 g
• Carbohydrates: 6 g
• Fiber: 2.5 g

benefits: Bell peppers are rich in vitamin C, vitamin A, and antioxidants, which can help boost immune function, support eye health, and reduce inflammation.

Olive Oil (2 tablespoons):

• Calories: 239 kcal
• Protein: 0 g
• Fat: 27 g
• Carbohydrates: 0 g
• Fiber: 0 g

benefits: Olive oil is high in monounsaturated fats, which can help improve heart health, reduce inflammation, and support brain function. It also contains antioxidants that may protect against oxidative damage.

Paprika (1 teaspoon):

• Calories: 6 kcal
• Protein: 0.3 g
• Fat: 0.3 g
• Carbohydrates: 1.2 g
• Fiber: 0.7 g

benefits: Paprika contains capsaicin, a compound that may help boost metabolism, reduce appetite, and promote weight loss. It also provides vitamins A, E, and B6, as well as antioxidants.

Cumin (1 teaspoon):

• Calories: 8 kcal
• Protein: 0.4 g
• Fat: 0.5 g
• Carbohydrates: 1.4 g
• Fiber: 0.2 g

benefits: Cumin is rich in antioxidants and may have anti-inflammatory properties. It also contains iron and may help improve digestion and cholesterol levels.

Ground Coriander (1 teaspoon):

• Calories: 5 kcal
• Protein: 0.2 g
• Fat: 0.3 g
• Carbohydrates: 1 g
• Fiber: 0.4 g

benefits: Coriander is rich in antioxidants, vitamins, and minerals, including vitamin C, vitamin K, and potassium. It may help lower blood sugar levels, improve digestion, and reduce inflammation.

Dried Oregano (1 teaspoon):

• Calories: 3 kcal
• Protein: 0.1 g
• Fat: 0.1 g
• Carbohydrates: 0.6 g
• Fiber: 0.4 g

benefits: Oregano is high in antioxidants and contains compounds that may have antimicrobial and anti-inflammatory properties. It may also help improve digestion and support immune function.

Salt and Pepper: Nutritional value is negligible if used in moderation.

benefits: While used for seasoning, salt and pepper also provide trace minerals and can enhance the flavor of dishes.

Water or Broth (2 cups): Nutritional value depends on the type of broth used.

benefits: Essential for hydration and necessary for cooking, water or broth helps maintain fluid balance, supports digestion, and carries nutrients throughout the body.

Cooked Rice and Steamed Vegetables: Nutritional values will vary depending on the specific types and quantities used.

benefits: Rice and vegetables provide carbohydrates, fiber, vitamins, and minerals essential for energy, digestion, and overall health. They also add texture and flavor to the dish.

Please note that these values are approximate and can vary based on factors such as preparation methods and specific ingredient brands.