Feed the family with this hearty pork and chickpea stew.
Ingredients
- 3 teaspoons fennel seeds
- 2 teaspoons coriander seeds
- 1kg pork scotch fillet (neck)
- 2 tablespoons olive oil
- 1 medium brown onion, finely chopped
- 1 medium carrot, peeled, finely chopped
- 2 celery stalks, trimmed, finely chopped
- 2 sprigs fresh rosemary
- 1/4 cup balsamic vinegar
- 800g can diced tomatoes
- 400g can chickpeas, drained, rinsed
- 400g can borlotti beans, drained, rinsed
Method
- Step 1Preheat oven to 200C/180C fan-forced. Using the back of a knife, lightly crush fennel and coriander seeds. Stir to combine. Drizzle pork with 1 tablespoon oil. Rub fennel mixture over pork.
- Step 2Heat remaining oil in a roasting pan. Cook pork for 2 minutes each side or until browned. Transfer to a plate.
- Step 3Add onion, carrot, celery and rosemary to pan. Cook for 4 to 5 minutes or until onion has softened. Add vinegar, tomatoes, chickpeas, beans and 1 cup cold water. Bring to the boil. Remove from heat. Place pork on a wire rack in pan over chickpea mixture.
- Step 4Roast for 20 minutes. Turn pork. Roast for a further 20 to 30 minutes or until juices run clear when a skewer is inserted into pork. Cover loosely with foil. Rest for 10 minutes. Thinly slice pork. Serve with chickpea stew.
- High protein
- Low carb
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1455 kj
Energy
10g
Fat Total
2g
Saturated Fat
8g
Fibre
44g
Protein
92mg
Cholesterol
428.95mg
Sodium
7g
Carbs (sugar)
16g
Carbs (total)
All nutrition values are per serve
- Author: Liz Macri
- Image credit: Mark O'Meara
- Publication: Super Food Ideas
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