Recipes · Cameroonian · Main Courses
Kondreh (Cameroonian Plantain and Goat Stew)
One serving has 675 kcal and 41 g protein, and at least a fifth of a woman's daily need of vitamin C (108%), riboflavin (99%), zinc (98%), copper (91%), vitamin K (86%) and cobalamin (80%). Ready in 95 minutes.
- Preparation: 20 min
- Cooking: 75 min
- Makes: 1 serving (796 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: meat
Ingredients
- 170 g Goat meat, raw
- 220 g Plantains, ripe, raw
- 80 g Onions, raw
- 10 g Garlic, raw
- 120 g Tomatoes, raw
- 8 g Chili peppers, red, raw
- 6 g Ginger, fresh
- 15 g Palm oil
- 15 g Tomato paste
- 150 g Water
- 1.5 g Salt
Method
- Cut the goat meat into 3 cm chunks. Finely chop the onion and garlic, and roughly chop the tomato and chili.
- Heat the palm oil in a heavy pot over medium heat and brown the goat pieces on all sides, about 6-8 minutes.
- Add the onion, garlic, ginger and chili and cook for 4 minutes until softened, then stir in the tomato and tomato paste and cook for 3 minutes.
- Pour in the water, add the salt, bring to a boil, then cover and simmer over low heat for 1 hour, until the goat is starting to turn tender.
- Peel the ripe plantains and cut them into thick chunks, then add them to the pot.
- Simmer, uncovered, for a further 20-25 minutes, until the plantain is soft and the sauce has thickened and the goat is fully tender.
- Taste and adjust the seasoning, then serve hot, spooned over rice or with boiled plantain.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 675 kcal | 32% |
| Carbohydrates | 90.2 g | |
| Water | 636 mL | |
| Fiber | 7.6 g | 26% |
| Protein | 41.4 g | 86% |
| Tryptophan | 0.55 g | |
| Threonine | 1.8 g | |
| Isoleucine | 1.9 g | |
| Leucine | 3 g | |
| Lysine | 2.7 g | |
| Methionine | 0.96 g | |
| Cystine | 0.45 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 2 g | |
| Histidine | 0.78 g | |
| Fat | 20.2 g | |
| Monounsaturated | 7.4 g | |
| Polyunsaturated | 1.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.7 g | |
| Saturated | 8.7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 96.9 mg | |
| Calcium | 89.5 mg | 9% |
| Copper | 0.82 mg | 91% |
| Iron | 7.3 mg | 40% |
| Magnesium | 115 mg | 37% |
| Manganese | 0.86 mg | 48% |
| Phosphorus | 462 mg | 66% |
| Potassium | 2,370 mg | 50% |
| Selenium | 21 µg | 38% |
| Sodium | 757 mg | |
| Zinc | 7.8 mg | 98% |
| Thiamin (vitamin B1) | 0.44 mg | 40% |
| Riboflavin (vitamin B2) | 1.1 mg | 99% |
| Niacin (vitamin B3) | 9.3 mg | 67% |
| Pantothenic acid (vitamin B5) | 0.97 mg | 19% |
| Pyridoxine (vitamin B6) | 0.93 mg | 72% |
| Folate (vitamin B9) | 94.7 µg | 24% |
| Cobalamin (vitamin B12) | 1.9 µg | 80% |
| Choline | 53.4 mg | 13% |
| Vitamin A | 189 µg | 27% |
| Vitamin C | 81 mg | 108% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.8 mg | 25% |
| Vitamin K | 77.4 µg | 86% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
7.5 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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