PORK STEW WITH SWEET POTATOES AND BLACK BEAN

Written By Chloe Willett
 

‍PORK STEW WITH SWEET POTATOES AND BLACK BEAN

 

NUT FREE    SESAME FREE    DAIRY FREE    SOY FREE    GLUTEN FREE    WHEAT FREE    EGG FREE     FISH FREE     SHELLFISH FREE    VEGETARIAN

 

PREP: 10 min

COOK: 20 min

TOTAL: 30 min

SERVES: 6

 

INGREDIENTS

  • 2-4 tbsp olive oil

  • 2 brown onions, chopped

  • 900g lean pork chops, cubed

  • 2-4 tsp chili powder

  • 3 tbsp honey

  • 1kg sweet potatoes, peeled and cut into 1-inch cubes

  • 1 ½ cup whole pulp, unsweetened, orange juice

  • 2x 400g cans black beans, rinsed and drained

  • ¼ cup fresh cilantro, chopped

 

METHOD

1.     In large saucepan, sauté onions until soft. Toss in pork cubes and cook on medium high until lightly browned (sealed). Add chili powder, honey, salt and pepper. Add chopped sweet potatoes and orange juice. Pour enough water to cover all ingredients.

2.     Simmer at low heat until sweet potatoes are soft.

3.     Once soft, mix in black beans with black bean water. Cook until thickened (a few min). Season with salt and pepper as required.

4.     Remove from heat and garnish with cilantro. Enjoy!

 

NUTRITION INFORMATION

ENERGY: 536 kcal (2244 kJ)

PROTEIN: 45.8 g

TOTAL CARBS: 45.3 g

SUGARS: 16.9 g

FIBRE: 10.5 g

TOTAL FAT: 18.4 g

SATURATED FAT: 4.2 g

SODIUM: 119 mg

CALCIUM: 117 mg

IRON: 4.9 mg

 

DELIGHTFUL “DID-YOU-KNOWS”

Lean Pork Chops

*       An excellent source of high-quality protein, providing all 9 essential amino acids needed for muscle maintenance, tissue repair, and immune function. Adequate protein intake helps preserve lean muscle mass and promote satiety.

*       Contains important B-group vitamins, particularly Vitamin B6 and niacin, which support energy metabolism, brain function, and red blood cell production.

*       Uniquely rich in thiamine, a nutrient used for energy metabolism and plays a vital role in nerve and brain function.

*       Contains trace amounts of zinc which is involved in wound healing, immune defence, and protein synthesis, phosphorous, which is essential for strong bones and teeth, and iron, which essential for oxygen transport in the blood and prevention of fatigue.

*       It is naturally low in saturated fat, making it a heart-friendly protein choice.

 

Sweet Potatoes – Beta-Carotene Hero

*       Rich in beta-carotene and Vitamin A which supports healthy vision, skin health, and enhances the immune system.

*       An excellent source of soluble fibre, which lowers LDL cholesterol, assist regular bowel motions, maintains satiety and stable blood sugar levels, and supports a healthy gut microbiome.

*       Packed with antioxidants including alpha-carotene, beta-carotene, and beta-cryptoxanthin which are carotenoids that have anti-inflammatory properties.

 

Beans – Legumes to Level Blood Sugars

*       Packed with both plant-based protein and soluble and insoluble fibre (prebiotics). This combination promotes satiety, stabilises blood sugar levels, and supports the growth of beneficial gut bacteria and thus, a healthier gut.

*       Are complex carbohydrates, which provide slow-releasing energy to prevent blood sugar spikes and stabilise

*       Rich in iron, which supports oxygen transport in the blood, and magnesium, which is essential for muscle function, nerve signalling, and energy production.

 

Onion – Potent Aromatics

*       These aromatics contribute antioxidants, prebiotic fibres, and anti-inflammatory compounds that support digestion, immunity, and metabolic health whilst enhancing flavour without added salt or fat.

*       Onion provides soluble fibre and quercetin, which is an antioxidant linked to heart and immune health.

*       Rich in plant compounds that help protect cells from damage, and provides iron, which supports oxygen transport and energy levels.

 

Olive Oil – Healthy Fats that Love You Back!

*       Has a better fat profile compared to butter à lower in saturated fat and higher in mono- and polyunsaturated fats which help to raise HDL “good” cholesterol and lower LDL “bad” cholesterol.

*       Source of Vitamin E à a powerful antioxidant that aids skin and immune health.

 

Honey – Sweets from Nature

*       Aids with caramelisation due to its natural sweetness plus it contains trace nutrients including manganese, zinc, and potassium. Though it is still a sugar, it is considered “less refined” than white sugar and contain some antioxidants.

*       Manganese supports energy metabolism and bone health.

*       Zinc promotes immune health and wound healing.

* Potassium helps maintain fluid balance and heart function.

 
Chloe Willett
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