Warming pork and butterbean stew
<p>Recipe extract from Healthy Eating to Reduce the Risk of Dementia by Margaret Rayman and Katie Sharpe, published by Kyle Books, RRP $24.99.</p>
<p><strong>Ingredients </strong></p>
<ul>
<li>2 tablespoons rapeseed oil</li>
<li>600g lean pork, diced</li>
<li>1 onion, diced</li>
<li>3 garlic cloves, crushed or finely chopped</li>
<li>2 sticks celery, thickly sliced</li>
<li>2 leeks, thickly sliced</li>
<li>1 teaspoon ground coriander</li>
<li>1 teaspoon ground cumin</li>
<li>1 tablespoon harissa paste</li>
<li>2 tablespoons tomato puree</li>
<li>400g can chopped tomatoes</li>
<li>500ml vegetable stock</li>
<li>400g can butterbeans, drained and rinsed</li>
<li>2 tablespoons roughly chopped coriander</li>
</ul>
<p><strong>Method </strong></p>
<p>1. Preheat the oven to 180°C/gas mark 4.</p>
<p>2. Add half the oil to a casserole dish and brown the cubed pork pieces over a medium-high heat. Remove from the pan and set aside.</p>
<p>3. Add the remaining oil to the pan and fry the onion, garlic, celery and leeks over a medium heat until slightly soft, about 3–4 minutes.</p>
<p>4. Return the pork to the pan and add the ground coriander, cumin, harissa paste and tomato puree and fry for a further 2 minutes. Add the chopped tomatoes and stock, bring to the boil and then transfer to the oven.</p>
<p>5. Cook for 50 minutes (or until the pork is tender). Check after 30 minutes and add more water if needed.</p>
<p>6. Add the butterbeans and return to the oven for 5 minutes to heat through. Stir in the fresh coriander and serve.</p>
<p><strong>Tips </strong></p>
<p>Chosen as a source of: vitamins B6, B12, C, E, folate, selenium, pulses, polyphenols </p>
<p>Per serving: 383 kcal; 14.1g fat; 2.7g saturated fat / 4 portions of fruit/vegetables</p>
<p>Make your stew into a pie with this Leek and butterbean pie recipe! Also try a Lentil and mushroom bake or a delicious Thai stir-fry with green tea noodles.</p>
<p><em>Republished with permission of <a href="https://www.wyza.com.au/recipes/warming-pork-and-butterbean-stew.aspx">Wyza.com.au.</a></em></p>
