Curried GoatGolden coloured leaves and cool chilly mornings mean one thing! It’s officially autumn! As the days are get shorter and the nights darker, what better way to warm you up than a delicious spicy curry.

Research has shown that a good curry can be beneficial to your health and even help prevent you from getting a cold[1] The reason for this is down to the types of ingredients used. Garlic is said to have cardiovascular, anti-microbia [2] and antibiotic properties [3]. Spices have a number of health benefits, such as cinnamon (found in this recipe in the jerk seasoning) can help a sore throat [4]. These are common everyday ingredients that are top choice in many spicy dishes.

This recipe was given to me by a family friend and is a traditional Caribbean recipe made using goat. If you have never tried goat I would suggest giving it a go as it really is a delicious dish. However it can also be substituted with lamb.

750g Goat (see notes)
2-3 cloves garlic
1 large onion
2 bell peppers (1red/1 green) chopped into very small squares
1tsp Lamb seasoning
1/2 tsp Paprika
1/2 tsp Curry powder
1/2 tsp Garamasala
1/2 tsp Jerk seasoning
Few shakes of hot pepper sauce
Ginger – small chunk – size of an ice cube
1/2 Scotch bonnet (VERY hot pepper)
1 Tin tomatoes
Rice (see notes)
Oxo cube or stock pot or 1-2 cups of bone broth

To begin, you need to decide how many people you are cooking for to gauge how much meat and rice* you need. For 4 people you would use approx 750g of goat (on the bone), rice should be judged according to the listed cooking instructions.

Scotch bonnet is a very hot pepper and if you’re not good with spicy food you may want to miss this ingredient out. However if you would like to try it, try adding just a small amount (eg 1/4 of a whole scotch bonnet). I will also point out that it’s ideal to wear gloves when preparing the pepper as it can be a nightmare if you handle it then rub your eyes!!!!

When seasoning the meat it can be done the day or night before cooking. The longer the meat is seasoned, the better it will taste. When cooking the meat, keep adding small amounts of water as it will keep the meat moist but will reduce down and make a thick delicious sauce.

*This recipe was created before I went paleo, but it can easily be tweaked to make it paleo friendly. If you do eat rice (some paleo people do) then you can serve it with some (add in some diced onion and some fresh chilli to snazz it up). For an alternative you can make cauliflower rice (see my recipe for cauli rice), again add in some diced onion and chilli to give it some extra flavour.

As noted above you can use either a stock pot or a cup of bone broth instead of a stock cube. This recipe has been made a number of times since I started being paleo and it always varies – sometimes it uses as much as 2 cups of broth, whereas other times just one cup so the best way is to judge it by taste. If you think it needs more, add some in.

Meat if you don’t have any goat or can’t find any , it can be made with some lamb or mutton, ideally use a meat with some bone as it helps add flavour. I recently made this dish using 400g of diced (grass fed) lamb and 800g of ‘scrap end’ which is the neck of mutton/ goat and it turned out beautifully!

This recipe can also be made in a slow cooker! All you need to do is add in all the ingredients (meat, onion, seasoning, stock, peppers, tomatoes) and cook on low for about 8 hours (ideal for days you are out the house all day). You will need to scoop/ drain off any oil that rises to the top before serving.

1. Wash the meat (cold water with lemon or vinegar) then drain. Place in a bowl and add the spices. Rub them into the meat and cover. Place in the fridge for as long as possible for the seasoning to sink in.

2. Cut the onion (1 large per 4 people) into chunks, crush the garlic, cut up the scotch bonnet and the ginger. Add this to the meat.

3. Heat a large pan (or a Dutch pot[5] if you have one (with little or no oil)) And add the meat/ onion mix. Any seasoning left in the bowl, add a little water to collect it and add to the pan.

4. Brown the meat slowly (10 min approx), when the pan gets dry add water and keep adding, bit by bit. This will help to make a sauce.

5. Once the meat is cooked turn down the heat, add the bell peppers, a pint of water, and cook slowly on a low heat. Ensure you keep checking the meat, if needed, add more water (a bit at a time), this will help keep the meat from drying out. Cook for as long as possible (1-2 hours). The longer it cooks for the better it will taste, ideally the meat should be falling off the bone before you even think about serving it up!

6. After at LEAST 2 hours, skim off any oil that has risen to the top then add the tinned tomatoes. Continue to cook on low.

7. Cook rice according to packet details.

8. Just before the rice is cooked (5 mins before) add a stock cube to the the meat. Then when the rice is ready drain the rice and serve with the meat on top.

Please be careful as the bones will have separated from the meat!!!

[1] Curry linked to cold cure

[2] Spices to help the immune system A study conducted by Dr. Ellen Tattelman, an assistant professor at the Albert Einstein College of Medicine of Yeshiva University, New York.

[3] “Garlic: A natural antibiotic”. ACM Modern Drug Discovery April 2002 Vol. 5, No. 4, p 12. 2002-04-01. Retrieved 2010-08-23.

[4] Health benefits of cinnamon

[5] What is a Dutch pot? Sometimes called a Dutchie, It is any large, heavy pot with a snug fitting lid used for stovetop cooking. Traditionally used in Caribbean cooking, these hard-working heavy pots are perfect for slow-simmered soups and braises.


Want to leave a comment? ...

This site uses Akismet to reduce spam. Learn how your comment data is processed.