Traditionally known as inyama yesiko – meat reserved for ceremonies and cultural events – the goat has long held a sacred space in Mzansi’s food stories. Now, as our culinary spaces reflect the country’s growing diversity, goat meat is being appreciated for its rich flavour, lean protein, and nutritional value.
Vuyo Mhlontlo from Cofimvaba in the Eastern Cape says goat meat has always been his favourite because he prefers lean cuts.
However, he admits it still feels a bit taboo when someone slaughters a goat casually for a feast in the village, as it’s traditionally seen as sacred meat.
“I once tried it spiced and it was great, I must say, but I still prefer it with only salt,” he says.
He adds, “For us as Xhosas, a goat is usually slaughtered only for traditional ceremonies.”
Although he hasn’t yet dined out on goat, Mhlontlo says he’d love to see it on restaurant menus, from local eateries to formal settings.
For Asisipho Cakata from Strand in the Western Cape, red meat, especially goat meat, doesn’t need many condiments. “With just salt, you feel like you need nothing more,” she says.
She is curious to try it prepared in a modern way. “Sometimes we prefer what we know when we haven’t explored more.”
Cakata believes adding goat meat to menus will not only increase red meat options but also help farmers expand their marketing opportunities.
READ NEXT: From ritual to restaurant: Goat meat is SA’s new culinary craze
It’s all about patience and technique
Tshwane-based chef Thole Mathe says many people avoid goat meat because of its distinct smell, but that doesn’t mean it can’t be both flavourful and healthy.
“It takes a bit of butchery skill to eliminate the goat odour. There’s a gland on the leg that we take out. Once that’s done, your meat is ready to be prepared,” says Mathe.
“If you marinate it and let the flavours soak in properly, you wouldn’t even know it’s a goat – the one most people only know with just salt.”
Thole Mathe
To tenderise goat meat, he recommends vinegar, milk, red wine or even coconut milk. “Slow-cook it, braise it properly, and you’ll get a soft, tasty dish.”
He says coconut milk and red wine help to break down the goat meat fibres, making any dish tender and enjoyable.
Goat meat, he says, works well on the braai, in kebabs, stews and other hearty meals. Mathe tells Health For Mzansi that rosemary, coriander, salted butter and garlic bring out its natural flavour.
Flavourful and diet-friendly
Goat meat can be a nutritious addition to a balanced diet when consumed in moderation, thanks to its leaner profile compared to other red meats, explains Cari Erasmus, a registered dietitian with the Heart and Stroke Foundation South Africa.
She says, “When incorporating goat meat into your diet, pair it with a variety of vegetables and whole grains, choose lean cuts, and vary your cooking methods. The way goat meat is prepared can significantly impact its nutritional value and healthiness.”
She notes that healthy cooking methods include grilling, boiling, and stewing, which retain moisture and nutrients.
“When braaing, avoid charring, which can lead to potential carcinogen formation, and limit frying, especially deep-frying, which can increase energy and fat content.”
Cari Erasmus
Erasmus tells Health For Mzansi that goat meat is often regarded as a nutritious choice, offering high-quality protein from animal sources.
This protein, she says, is rich in essential amino acids necessary for various bodily functions, such as building and repairing tissues, producing enzymes and hormones, and maintaining overall health.
“Consuming diets rich in unsaturated fatty acids has been linked to a reduced risk of stroke and coronary diseases.”
She adds that the key is to choose lean goat meat with minimal visible fat and add flavour with fresh herbs and raw spices.
“As South Africa’s goat meat market continues to grow, further research is crucial to unlock its full potential. By exploring the meat quality and nutritional characteristics of goat meat from different South African breeds, we can better understand its health impacts.”
Try chef Pumla Brook-Thomae’s farm-fresh traditional goat stew
Cooking time: Approx. 3 hours
Ingredients
- 1kg goat meat (bone-in)
- 2 tbsp oil
- 2 large onions, roughly chopped
- 2 tsp white pepper
- 2 tsp cayenne pepper
- 2 tsp Madras curry powder
- 1 litre of hot water
- 1 tbsp vinegar
- 500g potatoes
- ¼ large cabbage
- 1 large handful of milk thistle (optional)
Brown bread flour dumplings:
- 1kg brown bread flour
- 3 tsp active dried yeast
- 1 tbsp salt
- 650ml lukewarm water (more if needed for a soft, pliable dough)
Method
- Heat the oil in a large pot and add the onions. Sauté for 5 minutes.
- Add the goat meat, then stir in the spices. Pour in the water and vinegar. Simmer for 2 hours.
- After 2 hours, add salt, potatoes, cabbage, and milk thistle. Cook for another 30 minutes.
- For the final 30 minutes, place spoonfuls of the dumpling dough on top of the stew. Cover with a tight-fitting lid and allow the steam to cook the dumplings. Do not open the pot until 30 minutes have passed to test if the dumplings are cooked through.
- Serve warm with your choice of vegetables: leafy greens, in particular, make this a well-balanced meal.
ALSO READ: Protein power: Don’t be chicken, try duck, guinea fowl and quail
Get the Health For Mzansi newsletter: Your bi-weekly dose of kasi health, wellness and self-care inspiration.
