Goat stew

Mediterranean goat stew is a hearty, slow-cooked dish featuring tender goat meat simmered in a rich, aromatic broth. Typical ingredients include goat meat, tomatoes, onions, garlic, olive oil, and a blend of herbs like rosemary, thyme, or oregano, often with vegetables such as potatoes, carrots, or chickpeas. It is a traditional comfort food found across various Mediterranean cuisines, from Greek and Turkish to North African and Levantine.

🍽️ Nutrition at a glance

This stew is high in protein from the goat meat, moderate in healthy fats (especially if using lean cuts and olive oil), and low in carbohydrates unless starchy vegetables or grains are added. It provides key nutrients like iron, zinc, and B vitamins, with a rough calorie ballpark of 400-600 per serving, depending on portion size and ingredients.

Nutrition breakdown

Calories	280 kcal
Protein	22 g
Carbs	12 g
Fat	15 g
Fiber	3 g
Sugar	4 g
Sodium	650 mg
Iron	3.5 mg
Zinc	4.5 mg
Vitamin B12	2.5 mcg
Potassium	450 mg
Phosphorus	220 mg
Selenium	25 mcg
Vitamin A	80 mcg RAE
Vitamin C	10 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, goat stew reflects the Mediterranean's pastoral heritage and resourcefulness, as goat is a lean, sustainable meat well-suited to the region's climate. Nutritionally, goat meat is lower in fat and cholesterol than many other red meats, making it a heart-healthier choice in traditional diets.