Black Bean with Pork Stew

by | Nov 24, 2020 | Entree, Gluten Free, Healthy, No Added Sugar, Recipe | 0 comments

photo: Canva

 

When we lived in rural SE Minnesota for several years, winters were long, bracing and windy.  I started making this stew to take the chill out of the day and provide the comfort that we longed for.  This richly seasoned stew is an adaptation of a recipe from a favorite cookbook, The Wine Lover’s Cookbook by Sid Goldstein. The spicy cayenne level can easily be adjusted to your taste preferences – add a little more, use less or none at all.  For best flavor, choose a good quality, low sodium stock or broth, either homemade or a grocery store brand such as Trader Joe’s, Kitchen Basics, Pacific Foods or Swanson. Enjoy this stew with a fruity Pinot Noir or Sangiovese, or a more robust Syrah or Zinfandel.

Makes: 4 – 6 servings

INGREDIENTS
1 pound dried black beans, or 1-15 ounce can (low sodium), drained and rinsed
1 tablespoon + 1 teaspoon chili powder
2 ½ teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon dried basil
3/4 teaspoon kosher salt, divided ¼ teaspoon + ½ teaspoon
¼ teaspoon fresh ground black pepper
¼ teaspoon cayenne pepper
1 1/2 pounds cubed pork, 1 – 1 ½” pieces (stew meat; shoulder)
4 ounces pancetta or low sodium bacon, diced
2 tablespoons olive oil
1 medium onion, diced
1 large carrot, peeled and diced
1 cup bell pepper (red, green, yellow), diced
1 cup peeled and diced butternut squash
1 jalapeno, seeded and minced
3 cloves garlic, minced
1 tablespoon dried oregano
1 tablespoon dried cilantro
1 cup red wine
3 cups chicken stock or broth (low or no sodium)
1 bay leaf
2 tablespoons lime juice

Cooked brown rice or other whole grain for serving
Optional garnish – diced avocado, tomatillo salsa, chopped cilantro or parsley, a dollop of sour cream or Greek yogurt

DIRECTIONS
To Prep Dry Beans:

  • Place the beans into a large strainer and pick them over to remove any stones or debris. Rinse thoroughly.
  • Transfer to a large bowl and cover with cold water by at least 2 inches.  Soak beans for at least 8 hours or preferably overnight.
  • Drain and rinse once more before using.

To Make the Stew:

  1. In a large mixing bowl, combine the chili powder, cumin, coriander, basil, ¼ teaspoon salt, black pepper, and cayenne.  Add the cubed pork and mix thoroughly to coat.  Set aside.
  2. In a large stockpot, cook the pancetta (or bacon) over medium heat until lightly brown.  Remove pancetta, and discard fat.  Add the olive oil to the same pot and cook the pork, onion, carrot, bell peppers, squash, jalapeno, and garlic.  Sauté for 7 – 8 minutes, until pork is lightly brown.
  3. Add the oregano, cilantro, pancetta, wine, chicken stock, beans, bay leaf, and the remaining ½ teaspoon of salt.  Increase the heat to bring to a gentle boil, then reduce heat to a gentle simmer. Cover the pot and cook for about 1 hour, or until meat is fork-tender.
  4. Remove the bay leaf and stir in the lime juice.  Serve in individual bowls over hot, cooked brown rice or other whole grain. Garnish as desired.

 

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