Jamaican Curry Goat with Rice and Peas
Inspired by techniques from NYT Cooking and Serious Eats.
Goat is marinated overnight in a homemade curry powder, then braised low and slow with potatoes until tender, served alongside coconut rice and peas.
Based on the listed ingredients, none of the 14 major EU allergens. Always check product labels.
Method
- 1
Make the curry powder. Toast the cumin and fenugreek seeds in a dry frying pan over low heat for 2 minutes until fragrant, then grind them finely and mix with the ground coriander, turmeric, allspice and black pepper. Toasting whole seeds before grinding brings out far more aroma than using pre-ground spice straight from the jar.
- 2
Marinate the goat. In a large bowl, mix the goat with the onion, garlic, ginger, Scotch bonnet, spring onions, thyme, salt and half the curry powder. Cover and refrigerate for at least 4 hours, ideally overnight, since goat is a dense meat and needs a long soak in the seasoning to flavour it right through.
- 3
Brown the goat. Heat the oil in a large casserole over medium-high heat and stir in the remaining curry powder for 30 seconds to cook out its raw edge. Add the goat with all its marinade and stir for 8-10 minutes until the meat has coloured on all sides.
- 4
Simmer until tender. Pour in the water, scraping up any browned bits from the base of the pot, bring to the boil, then cover and simmer gently for 1 hour 30 minutes, stirring every 20 minutes. Add the potatoes and continue simmering, partly covered, for 45 minutes to 1 hour, until the goat is tender and some of the potato has broken down to thicken the sauce.
- 5
Cook the rice and peas. About 30 minutes before the curry is ready, put the kidney beans, coconut milk, water, spring onions, thyme and allspice berries in a saucepan with the rice salt, bring to the boil, then stir in the rice. Cover tightly and cook on the lowest heat for 18-20 minutes until the liquid is absorbed, then rest for 5 minutes off the heat before removing the spring onions and thyme and fluffing with a fork. The tight-fitting lid traps the steam so the rice cooks evenly without needing to be stirred.
- 6
Serve. Spoon the curry goat into bowls alongside the rice and peas. The coconut rice is mild enough to balance the heat and spice of the curry.
Storage
Cool leftovers within 2 hours, refrigerate for up to 3 days, and reheat until piping hot (74°C) throughout before serving; the rice and peas can be stored and reheated the same way.
Why this label?
45.8 g protein for 692 kcal = 6.6 g per 100 kcal, so protein gives about 26% of the energy. High Protein needs at least 20% (5 g per 100 kcal), the condition in the Annex to EU Regulation (EC) No 1924/2006. How we decide
EU nutrition claims
- Low sugars: 1.9 g sugars per 100 g (limit ≤ 5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 204 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0 g per serving
0 % of the 50 g daily maximum · 0 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- large heavy casserole (Dutch oven, 6 litres) with lid
- tongs
- wooden spoon
- ladle
- large spoon for skimming
- small dry frying pan
- spice grinder or pestle and mortar
- large bowl
- disposable gloves
- medium saucepan with tight-fitting lid
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 692 kcal |
| Protein | 45.8 g |
| Carbohydrate | 83.2 g |
| of which sugars | 3.8 g |
| of which free sugars | 0 g |
| Fat | 19.2 g |
| of which saturates | 8.3 g |
| Fibre | 6.7 g |
| Salt | 2.32 g |
Protein per 100 kcal
6.6 g meets High Protein (≥ 5 g, 20% of energy)
Calculated from USDA FoodData Central ingredient values
