Pressure-Cooked Caribbean Goat Stew with Root Vegetables
A hearty Caribbean goat stew simmered to tender perfection in a pressure cooker, featuring seasonal root vegetables like sweet potatoes and carrots. This dish highlights traditional Caribbean flavors with warming spices and fresh herbs, providing a comforting weeknight meal.
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Overview
This Caribbean goat stew is a delicious, hearty dish made tender and flavorful through pressure cooking. Root vegetables such as sweet potatoes and carrots complement the rich, spiced meat, delivering a well-rounded stew that's perfect for cooler evenings or any time you crave comforting Caribbean flavors.
Why you’ll love it
The pressure cooker dramatically reduces cooking time, making traditionally long-simmered goat stew accessible for a weeknight meal. The blend of spices and fresh herbs offers authentic Caribbean taste, while the root vegetables add natural sweetness and texture. It's a filling, protein-rich dish with vibrant layers of flavor.
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Ingredient notes
- Goat meat: Use bone-in cuts for enhanced flavor and tenderness.
- Root vegetables: Sweet potatoes and carrots work beautifully, but feel free to add yam or cassava if available.
- Spices: Allspice, thyme, and scotch bonnet pepper bring characteristic Caribbean warmth and depth.
- Herbs: Fresh thyme is preferred, but dried can be substituted in a pinch.
Serving & storage
Serve the stew hot over steamed rice or with traditional Caribbean sides like fried plantains or dumplings. Leftovers keep well in the refrigerator for up to 3 days. Cool the stew to room temperature before refrigerating in an airtight container. Reheat gently on the stovetop or microwave until steaming hot, ensuring an internal temperature of at least 74°C (165°F) for food safety. This stew also freezes well for up to 3 months; thaw overnight in the fridge before reheating.
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Chef tips
- Remove the scotch bonnet peppers before serving to control heat—handling with gloves is recommended due to their spiciness.
- Use bone-in goat meat for richer flavor and gelatinous texture.
- If using dried thyme instead of fresh, add it earlier in the cooking process to allow flavors to develop.
- Allow the pressure to release naturally if time permits for more tender meat, otherwise use quick release carefully.
- Always ensure stew is piping hot before serving, reheating leftovers to at least 74°C (165°F) for food safety.
Ingredients
- 1 kg (2.2 lbs)goat meat, bone-in, cut into chunks
- 2 tablespoonsvegetable oil
- 1 largeonion, chopped
- 3 clovesgarlic, minced
- 1 thumb-sized pieceginger, grated
- 2scotch bonnet peppers, whole (optional for heat)
- 2 teaspoonsground allspice
- 1 teaspoonground black pepper
- 2 teaspoonsdried thyme or 3 sprigs fresh thyme
- 500 ml (2 cups)water or beef broth
- 2 mediumcarrots, cut into chunks
- 2 mediumsweet potatoes, peeled and cut into chunks
- 2 stalksspring onion, chopped
- Saltto taste
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Equipment
- pressure cooker
- cutting board
- knife
- wooden spoon or spatula
- measuring spoons
- measuring cup
Nutrition per serving
- Calories410
- Protein35 g
- Carbs30 g
- Fat12 g
Step-by-step
Step 1
Heat the vegetable oil in the pressure cooker over medium heat. Add the chopped onion and sauté until translucent, about 3-4 minutes.Step 2
Add the minced garlic and grated ginger; cook for another 1-2 minutes until fragrant.Step 3
Add the goat meat chunks to the pot and brown on all sides for about 5-7 minutes.Step 4
Sprinkle in the allspice, black pepper, and thyme. Stir well to coat the meat with spices.Step 5
Pour in the water or beef broth. Add the whole scotch bonnet peppers (leave whole for less heat, or pierce for more heat). Season with salt.Step 6
Secure the lid on the pressure cooker, bring to high pressure, and cook for 30 minutes.Step 7
Carefully release the pressure according to your cooker's instructions. Open the lid and add the carrots and sweet potatoes.Step 8
Resecure the lid and cook at pressure for an additional 10 minutes.Step 9
Release pressure, remove the scotch bonnet peppers, and stir in the chopped spring onions.Step 10
Adjust salt to taste. Serve hot with your favorite sides.
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