Indulge in the comforting flavors of Jersey with this traditional bean crock. Slow-cooked with tender pork, hearty beans, and wholesome vegetables, this stew is a satisfying meal on its own or paired with crusty bread for a delightful dining experience.

Here's a recipe for Jersey Bean Crock:

Ingredients:

 - 1 pound dried white beans (such as cannellini or Great Northern), soaked overnight and drained

 - 1 pound pork shoulder, cut into 1-inch cubes

 - 2 tablespoons olive oil

 - 1 large onion, chopped

 - 2 carrots, peeled and chopped

 - 2 celery stalks, chopped

 - 2 cloves garlic, minced

 - 1 bay leaf

 - 1 teaspoon dried thyme

 - 1 teaspoon dried rosemary

 - 1/2 teaspoon black pepper

 - 6 cups chicken or vegetable broth

 - Salt, to taste

 - Crusty bread, for serving

Instructions:

1- In a large pot, heat the olive oil over medium heat. Add the pork shoulder cubes and cook until browned on all sides, about 5-7 minutes. Remove the pork from the pot and set aside.

2- In the same pot, add the chopped onion, carrots, and celery. Cook until the vegetables are softened, about 5 minutes. Add the minced garlic, bay leaf, thyme, rosemary, and black pepper, and cook for another minute.

3- Return the browned pork to the pot and add the soaked and drained white beans. Pour in the chicken or vegetable broth, making sure the beans and pork are covered with liquid. Bring the mixture to a boil, then reduce the heat to low and simmer, covered, for about 1 1/2 to 2 hours, or until the beans are tender and the pork is cooked through.

4- Remove the bay leaf and season the stew with salt, to taste. Serve the Jersey Bean Crock hot, with crusty bread on the side. Enjoy!

Nutritional Values :

Here are approximate nutritional values for the main ingredients in Jersey Bean Crock:

Dried White Beans (1 pound, soaked and drained):

  - Calories: 670

  - Fat: 2 g

  - Carbohydrates: 122 g

  - Protein: 43 g

Benefits: White beans are an excellent source of plant-based protein, fiber, and essential nutrients such as iron, magnesium, and folate. They help with digestion, support heart health, and provide sustained energy.

Pork Shoulder (1 pound, cubed):

  - Calories: 920

  - Fat: 70 g

  - Carbohydrates: 0 g

  - Protein: 60 g

Benefits: Pork shoulder is rich in protein, which is essential for muscle repair and growth. It also provides B vitamins, particularly B12, which supports red blood cell formation and energy metabolism.

Olive Oil (2 tablespoons):

  - Calories: 240

  - Fat: 28 g

  - Carbohydrates: 0 g

  - Protein: 0 g

Benefits: Olive oil is a healthy fat, rich in monounsaturated fatty acids and antioxidants, which promote heart health and reduce inflammation.

Onion (1 large, chopped):

  - Calories: 60

  - Fat: 0.2 g

  - Carbohydrates: 14 g

  - Protein: ~1.6 g

Benefits: Onions are a good source of vitamin C, B vitamins, and antioxidants. They also contain compounds like quercetin that have anti-inflammatory and immune-boosting properties.

Carrots (2, peeled and chopped):

  - Calories: 50

  - Fat: 0.3 g

  - Carbohydrates: 12 g

  - Protein: 1 g

Benefits: Carrots are rich in beta-carotene, which the body converts into vitamin A. This supports vision, immune function, and skin health.

Celery (2 stalks, chopped):

  - Calories: 15

  - Fat: 0.2 g

  - Carbohydrates: 3 g

  - Protein: 0.7 g

Benefits: Celery is low in calories and high in water content, making it hydrating. It provides vitamins A, C, and K, and antioxidants that support overall health.

Garlic (2 cloves, minced):

  - Calories: 8

  - Fat: 0 g

  - Carbohydrates: 2 g

  - Protein: 0.4 g

Benefits: Garlic is known for its immune-boosting properties and contains compounds like allicin that have antimicrobial and antioxidant effects.

Bay Leaf (1 leaf):

  - Calories: 0.6

  - Fat: 0 g

  - Carbohydrates: 0.1 g

  - Protein: 0 g

Benefits: Bay leaves add flavor to the stew and contain vitamins A and C, along with folic acid and essential minerals like potassium.

Dried Thyme (1 teaspoon):

  - Calories: 3

  - Fat: 0.1 g

  - Carbohydrates: 0.7 g

  - Protein: 0.1 g

Benefits: Thyme is rich in antioxidants, vitamins A and C, and has antimicrobial properties. It also adds a warm, earthy flavor to the dish.

Dried Rosemary (1 teaspoon):

  - Calories: 2

  - Fat: 0.1 g

  - Carbohydrates: 0.4 g

  - Protein: 0.1 g

Benefits: Rosemary is known for its anti-inflammatory and antioxidant properties. It also adds a fragrant, pine-like flavor to the stew.

Black Pepper (1/2 teaspoon):

  - Calories: 3

  - Fat: 0 g

  - Carbohydrates: 0.7 g

  - Protein: 0.1 g

Benefits: Black pepper enhances the flavor of the dish and aids digestion. It also has anti-inflammatory and antioxidant properties.

Chicken or Vegetable Broth (6 cups):

  - Calories: 60 (varies by type)

  - Fat: 2 g

  - Carbohydrates: 8 g

  - Protein: 4 g

Benefits: Broth adds depth of flavor to the stew and provides essential nutrients like collagen, depending on the type of broth used. It also helps keep the stew moist and flavorful.

Salt (to taste):

  - Calories: 0

  - Fat: 0 g

  - Carbohydrates: 0 g

  - Protein: 0 g

Benefits: Enhances the flavor of the stew. Should be used in moderation to maintain healthy blood pressure levels.

Crusty Bread (for serving):

  - Calories: 150 per slice (varies by type)

  - Fat: 1.5 g

  - Carbohydrates: 28 g

  - Protein: 5 g

Benefits: Provides additional carbohydrates for energy and can be a good source of fiber and B vitamins, depending on the type of bread used.

These values are approximate and can vary based on the specific ingredients and brands used.