Goat Rice is an exquisite, flavour-rich gourmet African rice that is prepared as a one pot rice dish. It is made through a slow-cooking procedure that comprises cooking rice in goat broth. The Somalian Bariis Isku- Karis is made using 'Xawaash' which is a fragrant spice-mix that adds incredible depth to the rice preparation.
The specific superior quality rice selected for use in this dish is the 'Sella Basmati rice'. The reason this rice is preferred is because it can absorb more of the broth and puff up into long separate grains which don’t stick together or break easily even during the constant stirring that is needed. Thus the rice cooked in goat broth offers the final dish an attractive appeal.
Ingredients and Preparation
Somalian Bariis Isku- Karis
Goat meat (fresh or frozen), Onions (sliced), Garlic cloves (minced), Cinnamon sticks, Cloves, Cardamom pods, Vegetable or canola oil, Vegetable seasoning, Tomatoes (large) pureed, Sella basmati rice, Xawaash, water and salt to taste
In a pan, the sliced onions are sauteed in the oil on medium heat, then minced garlic added followed by the whole spices - cinnamon sticks, cardamom, and cloves. The goat meat is then added along with the spice mix xawaash and the meat is well browned. Then the pureed tomatoes are added and the pan is covered and cooked on medium heat for another 15 minutes.
Sufficient water is added depending on the amount of rice used. The pan is covered and meat slow-cooked along with the rice for about 1 1/2 to 2 hours until meat is quite tender and rice properly cooked.
The final 15-20 minutes of cooking may be done in a pre-heated oven with the meat and rice layered into a baking dish and covered with foil.
Nutrition Information
A serving single size of 350 g provides-
• A total of 544 calories, with 225 calories coming from fat.
• Total fat content of 25.3 g, saturated fat 8.5 g.
• Cholesterol content is 140.0 mg.
• Sodium content is 458 mg and potassium content is 539.
• Total carbohydrate content of 64.6 g with 4.7 g dietary fibre and 7.5 g of sugars.
• Protein content is 16.8 g.
• Based on % daily values- Vitamin A -19%, Iron – 25 %, Calcium – 11 %, Folate 25%
Nutritional Improvement
1. Use of lean meat cuts is important in order to cut back on the high fat levels in this goat rice dish. Olive oil may be preferred as the cooking medium as it has healthy unsaturated fats that help lower the bad or LDL cholesterol levels.
2. The aromatic spice mix provides a range of health benefits as the essential oils and flavour components in these offer antioxidant and anti-inflammatory benefits which demonstrate a protective effect on the heart, boost immune functions and help reduce symptoms of arthritis and other inflammatory disorders.
3. Brown rice variants or couscous used in place of the white rice tend to supply higher fibre value along with important B-vitamins which play a role in metabolic processes.
Suggested Accompaniment
A glass of thin buttermilk or a glass of fresh lime soda would help balance the effect and soothe the digestive system after this spicy treat of goat rice.