Wed, 3 Apr, 2019
Warming pork and butterbean stew
Recipe extract from Healthy Eating to Reduce the Risk of Dementia by Margaret Rayman and Katie Sharpe, published by Kyle Books, RRP $24.99.
- 2 tablespoons rapeseed oil
- 600g lean pork, diced
- 1 onion, diced
- 3 garlic cloves, crushed or finely chopped
- 2 sticks celery, thickly sliced
- 2 leeks, thickly sliced
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1 tablespoon harissa paste
- 2 tablespoons tomato puree
- 400g can chopped tomatoes
- 500ml vegetable stock
- 400g can butterbeans, drained and rinsed
- 2 tablespoons roughly chopped coriander
1. Preheat the oven to 180°C/gas mark 4.
2. Add half the oil to a casserole dish and brown the cubed pork pieces over a medium-high heat. Remove from the pan and set aside.
3. Add the remaining oil to the pan and fry the onion, garlic, celery and leeks over a medium heat until slightly soft, about 3–4 minutes.
4. Return the pork to the pan and add the ground coriander, cumin, harissa paste and tomato puree and fry for a further 2 minutes. Add the chopped tomatoes and stock, bring to the boil and then transfer to the oven.
5. Cook for 50 minutes (or until the pork is tender). Check after 30 minutes and add more water if needed.
6. Add the butterbeans and return to the oven for 5 minutes to heat through. Stir in the fresh coriander and serve.
Chosen as a source of: vitamins B6, B12, C, E, folate, selenium, pulses, polyphenols
Per serving: 383 kcal; 14.1g fat; 2.7g saturated fat / 4 portions of fruit/vegetables
Make your stew into a pie with this Leek and butterbean pie recipe! Also try a Lentil and mushroom bake or a delicious Thai stir-fry with green tea noodles.
Republished with permission of Wyza.com.au.