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Pork Stew with Black Beans
Prepare a nutritious pork and bean stew that combines tender meat with the rich flavor of Mexican spices. An ideal stew for a balanced and filling meal, packed with protein.
Prep time
15 min
Cook time
60 min
Total time
75 min
Servings
4
Recipe
Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat, raw
600 gBeans, black, canned
400 gOnions, yellow, raw
1 largeGarlic, raw
3 clovePeppers, bell, red, raw
1 mediumTomato, puree, canned
400 mlSoup, SWANSON, vegetable broth
500 mlOil, olive, extra virgin
1 tbspSpices, caraway seed
1 tspSpices, pepper, red or cayenne
1 tspSpices, oregano, dried
1 tspCHILLI POWDER BLEND, CHILLI
0.5 tspSalt, table, iodized
1 pinchParsley, fresh
Per servingTotal
Calories:514.2 kcal2056.7 kcal
Protein:36.2 g144.7 g
Carbohydrates:37.1 g148.4 g
Fiber:11.4 g45.6 g
Water:449.2 ml1796.7 ml
Fat:24.3 g97 g
Micronutrients
Sugar:8.7 g34.7 g
Saturated fat:7.2 g28.9 g
Cholesterol:93 mg372 mg
Sodium:755.3 mg3021 mg
Potassium:1369.9 mg5479.6 mg
Calcium:131 mg523.8 mg
Iron:5.8 mg23 mg
Magnesium:99.2 mg396.6 mg
Zinc:5.9 mg23.7 mg
Phosphorus:450.5 mg1801.8 mg
Vitamin C:54.2 mg216.9 mg
Vitamin A:94.9 µg379.6 µg
Vitamin D:1.1 µg4.2 µg
Vitamin B12:1.4 µg5.5 µg
Instructions
1
In a large pot with olive oil over high heat, sear the pork pieces until they develop a brown crust. Remove the meat from the pot and set aside.
2
In the same pot, add the onion and bell pepper. Sauté for 5 minutes until the vegetables soften. Then stir in the garlic and all the spices (cumin, smoked paprika, oregano, chili) and sauté for another 1 minute until fragrant.
3
Return the meat to the pot and pour in the tomato paste and stock. Mix well and scrape the bottom of the pot to release all the browned bits from the meat.
4
Cover the pot, reduce the heat, and cook on low for about 45–50 minutes, until the pork is completely tender.
5
Add the rinsed black beans to the pot and cook for another 10 minutes without the lid, until the sauce thickens slightly and the beans are well heated through.
6
Season with additional salt and pepper if needed. Serve hot, sprinkled with fresh herbs.
Nutritional benefits
Thanks to the high fiber content from black beans and quality protein from pork, this meal helps maintain stable energy levels and supports tissue regeneration.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.