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Mediterranean Pork and Cannellini Beans
This nutritious twist on the classic Mediterranean Pork and Cannellini Beans stew focuses on lean proteins, fiber-rich beans, and a bounty of herbs for a flavorful, healthful dish. Embracing the Mediterranean diet's principles, this version uses olive oil, fresh vegetables, and herbs to enhance both taste and nutritional value.
120 min4 servingsmediterraneanmain course
mediterranean
Nutrition Facts
Per serving
Calories725
% Daily Value*
Total Fat 13g16%
Saturated Fat 3g14%
Trans Fat 0g
Cholesterol 102mg34%
Sodium 716mg31%
Total Carbohydrate 79g29%
Dietary Fiber 32g114%
Total Sugars 8g
Protein 67g133%
Calcium 169mg13%
Iron 12mg67%
Potassium 889mg19%
Vitamin A 0.62mcg
Vitamin C 9.6mg11%
Vitamin B6 1.2mg72%
Vitamin B12 1.5mcg62%
Vitamin E 0.14mg1%
Magnesium 56mg13%
Zinc 3.5mg32%
Folate 0.46mcg
Estimated nutrition — not all ingredients could be calculated.
* Percent Daily Values are based on a 2,000 calorie diet.
Ingredients
- 1.5 lbs pork shoulder
- 2 cups cannellini beans
- 2 medium carrot
- 2 large celery
- 1 large yellow onion
- 4 pieces garlic
- 14.5 oz tomatoes
- 4 cups vegetable broth
- 2 tbsp olive oil
- 1 tbsp rosemary
- 1 tbsp thyme
- 2 leaves bay leaves
- 1 tsp salt
- 1 tsp black pepper
Instructions
- 1Rinse and soak the cannellini beans overnight.
- 2Heat the olive oil in a large pot over medium-high heat. Add the pork shoulder, seasoned with salt and pepper, and sear until browned on all sides.
- 3Lower the heat to medium and add the chopped onions, carrots, and celery. Cook, stirring occasionally, until the vegetables are softened.
- 4Add the minced garlic cloves and cook for another minute until fragrant.
- 5Pour in the diced tomatoes with their juice and add the drained cannellini beans.
- 6Add the vegetable broth, rosemary, thyme, and bay leaves. Bring to a simmer.
- 7Cover and reduce the heat to low. Let the stew simmer for about 90 minutes, or until the pork is tender enough to be easily shredded with a fork.
- 8Remove the bay leaves and discard. Remove the pork, shred it using two forks, and return it to the pot.
- 9Adjust the seasoning with additional salt and black pepper to taste.
- 10Serve warm, garnished with a sprinkle of fresh herbs if desired.
- 11Let the stew rest for 10 minutes before serving to allow flavors to meld together.
- 12Enjoy your nutrient-rich Mediterranean Pork and Cannellini Beans stew with a side of whole-grain bread or a fresh salad.
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