Zambian Goat Stew with Mungongo
A hearty and flavorful goat stew, slow-cooked with aromatic spices and the unique nutty flavor of mungongo nuts, a staple in Zambian cuisine.
🧂 Ingredients
- 1 kg Goat meat(bone-in, cut into stewing pieces)
- 100 g Mungongo nuts(shelled and lightly toasted)
- 2 large Onions(chopped)
- 400 g Tomatoes(crushed or diced)
- 4 cloves Garlic(minced)
- 1 inch piece Ginger(grated)
- 3 tbsp Vegetable oil
- 500 ml Beef or vegetable broth
- 2 tbsp Tomato paste
- 1 tbsp Curry powder
- 1 tsp Cumin powder
- 1 tsp Coriander powder
- 0.5 tsp Chili powder(or to taste)
- to taste Salt
- to taste Black pepper
- a handful Fresh cilantro(chopped, for garnish)
👨🍳 Instructions
- 1
In a large, heavy-bottomed pot or Dutch oven, heat the vegetable oil over medium-high heat. Brown the goat meat on all sides in batches, then set aside.
- 2
Add the chopped onions to the pot and sauté until softened and lightly browned, about 5-7 minutes.
- 3
Stir in the minced garlic and grated ginger, and cook for another minute until fragrant.
- 4
Add the tomato paste, curry powder, cumin, coriander, and chili powder. Cook for 1-2 minutes, stirring constantly, until the spices are fragrant.
- 5
Return the browned goat meat to the pot. Add the crushed tomatoes and beef or vegetable broth. Bring to a simmer, then reduce the heat to low.
💡 Tip: Ensure the liquid covers most of the meat; add more broth or water if needed. - 6
Cover the pot and let the stew simmer gently for at least 2 hours, or until the goat meat is very tender.
💡 Tip: Stir occasionally to prevent sticking. - 7
While the stew is simmering, lightly crush the toasted mungongo nuts using a mortar and pestle or by placing them in a bag and gently pounding them. You want a coarse texture, not a powder.
💡 Tip: Toasting brings out their nutty flavor. - 8
In the last 30 minutes of cooking, stir the crushed mungongo nuts into the stew. Continue to simmer, uncovered, to allow the sauce to thicken slightly and the flavors to meld.
- 9
Season the stew with salt and black pepper to taste. Garnish with fresh cilantro before serving.
💡 Tip: Taste and adjust seasoning carefully.
💡 Pro Tips
- ✓For a richer flavor, you can marinate the goat meat overnight with some of the spices.
- ✓If mungongo nuts are unavailable, you can substitute with peanuts, but the flavor will be different.
- ✓This stew is excellent served with Nshima, Zambian rice, or even crusty bread.
🔄 Variations
- Add a chopped bell pepper along with the onions for extra color and flavor.
- For a spicier stew, increase the amount of chili powder or add a fresh chili pepper.