West African Goat Stew Recipe ~ Episode 298

goat meat

🥗Healthier: chicken

💰Cheaper: beef

Chicken is lower in fat and more affordable than goat.

scotch bonnet peppers

🥗Healthier: jalapeños

💰Cheaper: serrano peppers

Jalapeños provide heat with less intensity, while serrano peppers are often less expensive.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil is healthier, while canola oil is often cheaper.

bay leaves

💰Cheaper: dried basil

Dried basil can provide a different flavor profile at a lower cost.

Wash goat meat with lime and rinse properly.

Blend together ginger, half of a medium onion, habanero, and garlic cloves.

Pour blended mixture into goat meat and squeeze lime juice over it.

Season goat meat with about 1 teaspoon black pepper, 2 teaspoons chicken bouillon, 1 teaspoon adobo, and 1 teaspoon curry powder; mix well.

Add about 1 cup of water to the goat meat mixture and stir.

Pressure cook the goat meat for about 21 minutes.

Prepare the sauce by blending half of a large red onion, garlic cloves, mini bell peppers, and a third of a regular bell pepper.

Add blended sauce ingredients and a 15 ounce can of tomato sauce to a pan with 4 tablespoons of vegetable oil and cook down, covered, until concentrated.

Add about 1.5 teaspoons of chicken bouillon to the sauce while it cooks.

Once the goat meat is cooked, switch to sauté mode to reduce the liquid in the pressure cooker.

Fry the goat meat in a low frying pan with a piece of onion and ginger to flavor the oil until browned.

Transfer browned goat meat into the sauce pot, including any remaining liquid from the pressure cooker.

Add a whole scotch bonnet pepper to the pot for flavor without heat.

Mix everything together and taste for seasoning, adding about 1 teaspoon of salt if needed.

Cover the pot and let it cook on low for another 10-15 minutes to meld flavors.

Cooking Techniques

Equipment Needed

Spice Level: