Ingredients with Measurements:
- 1 pound dried cannellini beans, soaked overnight
- 1 pound goat meat, cubed
- 1 onion, chopped
- 4 cloves garlic, minced
- 2 sprigs fresh rosemary, chopped
- 1 teaspoon red pepper flakes
- 2 tablespoons olive oil
- 4 cups chicken broth
- Salt and pepper to taste
Special equipment needed:
- Large pot
- Wooden spoon
- Strainer
Step-by-step instructions:
1. Drain and rinse the soaked cannellini beans. Set aside.
2. In a large pot, heat olive oil over medium-high heat.
3. Add the cubed goat meat and cook until browned on all sides.
4. Add the chopped onion, minced garlic, chopped rosemary, and red pepper flakes. Cook until the onion is translucent.
5. Add the soaked cannellini beans and chicken broth to the pot.
6. Bring the mixture to a boil, then reduce heat to low and simmer for 2 hours or until the beans are tender.
7. Season with salt and pepper to taste.
- Time:
Preparation time: 15 minutes
- Cooking time: 2 hours
Temperature:
- Simmer over low heat
Serving size:
- 6 servings
Nutritional information:
- Calories: 450
- Fat: 12g
- Carbohydrates: 45g
- Protein: 40g
Substitutions for ingredients:
- You can use any type of white beans instead of cannellini beans.
- Beef or lamb can be used instead of goat meat.
Variations:
- Add diced tomatoes for a more tomato-based flavor.
- Add chopped kale or spinach for added nutrition.
Tips and tricks:
- Soaking the beans overnight helps to reduce cooking time.
- Use a wooden spoon to stir the pot to avoid breaking the beans.
Storage instructions:
- Store in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
- Reheat in a pot over low heat until heated through.
Presentation ideas:
- Serve in a bowl with a sprig of rosemary on top.
Garnishes:
- Grated Parmesan cheese
- Chopped parsley
Pairings:
- Crusty bread
- Red wine
Suggested side dishes:
- Roasted vegetables
- Salad
Troubleshooting advice:
- If the beans are not tender after 2 hours, continue to simmer until they are.
Food safety advice:
- Make sure the goat meat is cooked to an internal temperature of 145°F.
Food history:
- Capra e Fagioli is a traditional Italian dish that originated in Tuscany.
Flavor profiles:
- Savory
- Earthy
- Spicy
Serving suggestions:
- Serve as a main dish for dinner.
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Region: Italian