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Goat Kidney Stew
Meats
Nutri-ScoreA

Goat Kidney Stew

Capra aegagrus hircus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Goat Kidney Stew provides 150 kcal, 22g of protein, 5g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Goat kidney stew is a rich and flavorful dish made from the kidneys of young goats, providing a unique taste and a high nutritional profile. It is a good source of protein, vitamins, and minerals essential for health.

Also known as:
Kidney StewGoat Offal Stew
Scientific NameCapra aegagrus hircus
Region of OriginMiddle East
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories150 kcal
Water
70%
Fiber0g
Total34.0g
Protein
22g(65%)
Fats
7g(21%)
Carbohydrates
5g(15%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B1212 µg (200%)
Vitamin A150 µg (17%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Iron3 mg (17%)
Zinc4 mg (36%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, supporting muscle growth and repair.
✓Rich in Vitamin B12, crucial for nerve function and the production of DNA and red blood cells.
✓Contains iron, which is vital for oxygen transport in the blood.
✓Provides zinc, important for immune function and wound healing.

Possible Risks & Side Effects

!May contain purines, which can exacerbate gout in susceptible individuals.
!High in cholesterol; those with cholesterol concerns should consume in moderation.

How to Prepare & Consume

Best cooked slowly to enhance flavor; can be braised or stewed with spices and vegetables for a hearty meal.

Smart Selection & Storage

How to Select

Choose fresh kidneys that are firm and have a pinkish color; avoid any that are discolored or have an off smell.

How to Store

Store in the refrigerator and use within 1-2 days, or freeze for longer storage.

Myths vs Realities

MythEating organ meats is unhealthy.
RealityOrgan meats like kidneys are nutrient-dense and can be part of a healthy diet when consumed in moderation.
MythGoat meat is tough and unpalatable.
RealityWhen cooked properly, goat meat is tender and flavorful, especially in stews.
MythAll offal is high in cholesterol.
RealityWhile some offal is high in cholesterol, they also provide essential nutrients and can be consumed in moderation.

Healthy Recipes

Spiced Goat Kidney Stew with Quinoa

A hearty and nutritious stew featuring tender goat kidneys, infused with aromatic spices and served over protein-packed quinoa for a complete meal.

Ingredients
  • 500g goat kidneys, cleaned and diced
  • 1 cup quinoa, rinsed
  • 1 large onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon ginger, grated
  • 1 teaspoon cumin
  • 1 teaspoon coriander
  • 1 teaspoon turmeric
  • 2 cups vegetable broth
  • Salt and pepper to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. In a pot, heat a splash of olive oil and sauté onions, garlic, and ginger until fragrant.
  2. 2. Add the diced goat kidneys and cook until browned, then stir in the spices.
  3. 3. Pour in the vegetable broth and simmer for 30 minutes. Meanwhile, cook quinoa according to package instructions.
  4. 4. Serve the stew over quinoa and garnish with fresh cilantro.

Mediterranean Goat Kidney Stew

A Mediterranean-inspired stew that combines goat kidneys with olives, tomatoes, and herbs for a flavorful and healthy dish.

Ingredients
  • 500g goat kidneys, cleaned and halved
  • 1 can (400g) diced tomatoes
  • 1 cup black olives, pitted and sliced
  • 1 large onion, diced
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon thyme
  • Salt and pepper to taste
  • Fresh parsley for garnish
Instructions
  1. 1. Heat olive oil in a large pot and sauté onions and garlic until soft.
  2. 2. Add goat kidneys and cook until browned, then stir in tomatoes, olives, and herbs.
  3. 3. Simmer for 25-30 minutes, season with salt and pepper, and garnish with fresh parsley before serving.

Coconut Curry Goat Kidney Stew

A creamy and spicy coconut curry stew featuring goat kidneys, perfect for a healthy twist on traditional curry dishes.

Ingredients
  • 500g goat kidneys, cleaned and diced
  • 1 can (400ml) coconut milk
  • 2 tablespoons red curry paste
  • 1 large onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon ginger, grated
  • 1 cup spinach leaves
  • 1 tablespoon lime juice
  • Salt to taste
  • Fresh basil for garnish
Instructions
  1. 1. In a pot, sauté onions, garlic, and ginger until fragrant.
  2. 2. Add goat kidneys and cook until browned, then stir in red curry paste and coconut milk.
  3. 3. Simmer for 20 minutes, add spinach and lime juice, and season with salt. Garnish with fresh basil before serving.

Hearty Goat Kidney and Vegetable Stew

A wholesome stew packed with colorful vegetables and tender goat kidneys, perfect for a nutritious family meal.

Ingredients
  • 500g goat kidneys, cleaned and chopped
  • 2 carrots, diced
  • 2 potatoes, diced
  • 1 bell pepper, chopped
  • 1 large onion, diced
  • 2 cloves garlic, minced
  • 4 cups vegetable broth
  • 1 teaspoon thyme
  • Salt and pepper to taste
  • Fresh parsley for garnish
Instructions
  1. 1. In a large pot, heat olive oil and sauté onions and garlic until soft.
  2. 2. Add goat kidneys and cook until browned, then add carrots, potatoes, bell pepper, and thyme.
  3. 3. Pour in vegetable broth and simmer for 30-40 minutes. Season with salt and pepper and garnish with parsley.

African-Inspired Goat Kidney Stew

A flavorful African-inspired stew featuring goat kidneys, sweet potatoes, and a blend of spices for a nutritious and exotic meal.

Ingredients
  • 500g goat kidneys, cleaned and diced
  • 1 large sweet potato, peeled and cubed
  • 1 large onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon ginger, grated
  • 1 teaspoon paprika
  • 1 teaspoon cayenne pepper
  • 2 cups vegetable broth
  • Salt to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. Sauté onions, garlic, and ginger in a pot until fragrant.
  2. 2. Add goat kidneys and cook until browned, then stir in sweet potato and spices.
  3. 3. Pour in vegetable broth, simmer for 30 minutes, and season with salt. Garnish with cilantro before serving.

Goat Kidney and Lentil Stew

A protein-rich stew combining goat kidneys and lentils, flavored with herbs and spices for a filling and nutritious meal.

Ingredients
  • 500g goat kidneys, cleaned and diced
  • 1 cup green or brown lentils, rinsed
  • 1 large onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • 1 teaspoon cumin
  • 1 teaspoon coriander
  • 4 cups vegetable broth
  • Salt and pepper to taste
  • Fresh spinach for garnish
Instructions
  1. 1. In a pot, heat olive oil and sauté onions and garlic until soft.
  2. 2. Add goat kidneys and cook until browned, then stir in lentils and spices.
  3. 3. Pour in vegetable broth and simmer for 30-35 minutes. Season with salt and pepper and garnish with fresh spinach.

Zesty Goat Kidney Stew with Chickpeas

A zesty stew that pairs goat kidneys with chickpeas and a citrusy twist, making it a refreshing and healthy dish.

Ingredients
  • 500g goat kidneys, cleaned and diced
  • 1 can (400g) chickpeas, drained and rinsed
  • 1 large onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • Juice of 1 lemon
  • Salt and pepper to taste
  • Fresh parsley for garnish
Instructions
  1. 1. Sauté onions and garlic in olive oil until soft.
  2. 2. Add goat kidneys and cook until browned, then stir in chickpeas and spices.
  3. 3. Add lemon juice, season with salt and pepper, and simmer for 20 minutes. Garnish with fresh parsley.

Savory Goat Kidney Stew with Barley

A savory stew featuring goat kidneys and hearty barley, providing a nutritious and satisfying meal perfect for any occasion.

Ingredients
  • 500g goat kidneys, cleaned and diced
  • 1 cup pearl barley, rinsed
  • 1 large onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • 4 cups vegetable broth
  • 1 teaspoon thyme
  • Salt and pepper to taste
  • Fresh thyme for garnish
Instructions
  1. 1. In a pot, heat olive oil and sauté onions and garlic until fragrant.
  2. 2. Add goat kidneys and cook until browned, then stir in barley and thyme.
  3. 3. Pour in vegetable broth and simmer for 40-45 minutes. Season with salt and pepper and garnish with fresh thyme.

Thai-Inspired Goat Kidney Stew

A Thai-inspired stew that combines goat kidneys with coconut milk and fresh herbs, creating a vibrant and healthy dish.

Ingredients
  • 500g goat kidneys, cleaned and diced
  • 1 can (400ml) coconut milk
  • 1 tablespoon red curry paste
  • 1 large onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon ginger, grated
  • 1 cup bell peppers, sliced
  • 1 tablespoon fish sauce
  • Fresh basil for garnish
Instructions
  1. 1. Sauté onions, garlic, and ginger in a pot until soft.
  2. 2. Add goat kidneys and cook until browned, then stir in red curry paste and coconut milk.
  3. 3. Add bell peppers and fish sauce, simmer for 20 minutes, and garnish with fresh basil before serving.

Frequently Asked Questions (FAQ)

What are the health benefits of goat kidney stew?

Goat kidney stew is high in protein and essential vitamins and minerals, supporting muscle health and immune function.

How should goat kidney stew be cooked?

It is best cooked slowly, allowing the flavors to meld, often with spices and vegetables.

Is goat kidney stew safe to eat?

Yes, as long as it is cooked properly to eliminate any harmful bacteria.

Can I freeze goat kidney stew?

Yes, it can be frozen for up to three months; ensure it is stored in an airtight container.

What spices pair well with goat kidney stew?

Common spices include cumin, coriander, and black pepper, which enhance the dish's flavor.

How many calories are in goat kidney stew?

There are approximately 150 calories per serving, depending on the ingredients used.

Is goat kidney stew suitable for a low-carb diet?

Yes, it is low in carbohydrates, making it suitable for low-carb diets.

What are the risks of eating goat kidneys?

They may contain purines, which can lead to gout flare-ups in sensitive individuals.

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Comparisons
Goat Kidney Stew vs Abalone Goat Kidney Stew vs Alligator Tail Goat Kidney Stew vs Alligator Tail Meat
Nutrients
Protein in Goat Kidney Stew Calories in Goat Kidney Stew Vitamin-c in Goat Kidney Stew Magnesium in Goat Kidney Stew
Featured Guides
Health Benefits of Goat Kidney Stew Healthy Recipes with Goat Kidney Stew
Rankings
Meats high in vitamin-b12 Meats high in protein Meats low in carbohidratos Meats low in índice glucémico