Goat Stew with Couscous
Serves 6
Time 1 hr 10 min
Slow cooking and North African spicing is a wonderful treatment for flavorful goat meat. For a spicier meal you can purchase prepared harissa sauce and serve it as a condiment alongside the stew.
Special Diets:
Ingredients
- 1 1/2 pound boneless goat stew meat, trimmed and cut into 3/4-inch cubes
- 1 teaspoon fine sea salt, divided
- 2 teaspoons canola oil
- 1 large white onion, chopped
- 4 cloves garlic, chopped
- 1 1/4 teaspoon ground coriander
- 1 teaspoon ground cumin
- 3/4 teaspoon ground cinnamon
- 1/8 teaspoon cayenne pepper, or to taste
- 2 cups low-sodium beef broth
- 1 cup canned diced tomatoes
- 5 large carrots, sliced
- 1 (15.0-ounce) can garbanzo beans (also known as chickpeas), drained and rinsed
- 1/2 cup dried apricots, diced
- 1 1/2 cup whole wheat couscous, cooked according to package directions
- Chopped fresh mint or cilantro, for garnish
Method
Sprinkle meat with 1/2 teaspoon of the salt.
Heat oil in a large pot over medium-high heat.
Add half of the meat and cook, stirring occasionally, until browned, 4 to 5 minutes.
Transfer to a bowl with a slotted spoon and repeat with remaining meat.
Lower heat to medium and add onion and garlic to the pot.
Cook, stirring frequently, until onion is browned, about 6 minutes.
Stir in coriander, cumin, cinnamon and cayenne, and cook until fragrant, about 30 seconds.
Add broth, tomatoes, meat and remaining salt, and bring to a boil.
Lower heat, cover the pot, and simmer until meat is tender, about 1 1/4 hours, stirring the stew occasionally.
Add carrots, garbanzo beans and apricots, and cook until meat and carrots are very tender, about 20 minutes.
While carrots cook, prepare couscous.
Serve stew over couscous, garnished with mint.
Nutritional Info:
Per serving: 460 calories (50 from fat), 6g total fat, 1g saturated fat, 65mg cholesterol, 710mg sodium, 66g carbohydrates (12g dietary fiber, 12g sugar), 37g protein.
Note: We've provided special diet and nutritional information for educational purposes. But remember - we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information.
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Ingredients
- 1 1/2 pound boneless goat stew meat, trimmed and cut into 3/4-inch cubes
- 1 teaspoon fine sea salt, divided
- 2 teaspoons canola oil
- 1 large white onion, chopped
- 4 cloves garlic, chopped
- 1 1/4 teaspoon ground coriander
- 1 teaspoon ground cumin
- 3/4 teaspoon ground cinnamon
- 1/8 teaspoon cayenne pepper, or to taste
- 2 cups low-sodium beef broth
- 1 cup canned diced tomatoes
- 5 large carrots, sliced
- 1 (15.0-ounce) can garbanzo beans (also known as chickpeas), drained and rinsed
- 1/2 cup dried apricots, diced
- 1 1/2 cup whole wheat couscous, cooked according to package directions
- Chopped fresh mint or cilantro, for garnish