Embark on a culinary journey to the picturesque island of Guernsey with the iconic Guernsey Bean Jar. This hearty dish, steeped in history and tradition, embodies the essence of Guernsey's gastronomic heritage.

Made with simple yet wholesome ingredients including haricot beans, pork, and vegetables, the Guernsey Bean Jar offers a taste of rustic charm and unparalleled comfort. Delve into the rich flavors and cultural significance of this beloved Guernsey dish as it continues to unite generations with its hearty warmth and timeless appeal.

Here's a traditional recipe for Guernsey Bean Jar:

Ingredients:

• 500g dried haricot beans
• 500g pork belly or shoulder, diced
• 2 onions, finely chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 2 cloves of garlic, minced
• 2 bay leaves
• 1 sprig of thyme
• 1 tablespoon tomato paste
• 1 tablespoon Worcestershire sauce
• Salt and pepper, to taste
• Water, as needed

Instructions:

1- Rinse the dried haricot beans under cold water and soak them overnight in a large bowl of water. Alternatively, you can use the quick soak method by covering the beans with water in a pot, bringing them to a boil, then removing them from the heat and letting them soak for 1 hour.

2- After soaking, drain and rinse the beans again.

3- Preheat your oven to 160°C (320°F).

4- In a large ovenproof casserole dish or Dutch oven, layer the diced pork, onions, carrots, celery, minced garlic, bay leaves, and thyme.

5- Add the soaked and drained haricot beans on top of the other ingredients in the casserole dish.

6- Dilute the tomato paste in a little water and pour it over the beans.

7- Add Worcestershire sauce, salt, and pepper to taste.

8- Pour enough water into the casserole dish to just cover the ingredients.

9- Cover the casserole dish with a lid or aluminum foil and place it in the preheated oven.

10- Cook for 4-5 hours, stirring occasionally, until the beans are tender and the pork is cooked through. If the stew becomes too dry during cooking, add a little more water as needed.

11- Once cooked, remove the bay leaves and thyme sprig.

12- Serve the Guernsey Bean Jar hot, ladled into bowls, and accompanied by crusty bread or served over steamed rice.

Enjoy the hearty flavors of this traditional Guernsey dish!

Nutritional Values:

Here are approximate nutritional values for the main ingredients in the Guernsey Bean Jar recipe:

Dried Haricot Beans (per 100g):

• Calories: 340 kcal
• Protein: 21g
• Carbohydrates: 60g
• Fiber: 24g
• Fat: 1g

benefits:

• Excellent source of plant-based protein.
• High in dietary fiber, promoting digestive health and aiding in weight management.
• Rich in essential minerals such as iron, magnesium, and potassium.

Pork Belly or Shoulder (per 100g):

• Calories: 250-300 kcal (depending on cut and fat content)
• Protein: 18-20g
• Carbohydrates: 0g
• Fat: 20-25g

benefits:

• Good source of high-quality protein, essential for muscle growth and repair.
• Provides important vitamins and minerals, including vitamin B12, zinc, and selenium.
• Contains healthy fats that provide energy and support brain health.

Onions (per 100g):

• Calories: 40 kcal
• Protein: 1g
• Carbohydrates: 9g
• Fiber: 1.7g
• Fat: 0.1g

benefits:

• Rich in antioxidants, particularly flavonoids and quercetin, which may reduce inflammation and lower the risk of chronic diseases.
• Contains prebiotic fibers that nourish beneficial gut bacteria, promoting digestive health.
• Provides vitamins C and B6, which support immune function and overall health.

Carrots (per 100g):

• Calories: 41 kcal
• Protein: 0.9g
• Carbohydrates: 10g
• Fiber: 2.8g
• Fat: 0.2g

benefits:

• Excellent source of beta-carotene, a precursor to vitamin A, essential for vision health and immune function.
• High in fiber, promoting digestive regularity and supporting heart health.
• Contains antioxidants such as lutein and zeaxanthin, which may protect against age-related eye diseases.

Celery (per 100g):

• Calories: 16 kcal
• Protein: 0.7g
• Carbohydrates: 3g
• Fiber: 1.6g
• Fat: 0.2g

benefits:

• Low in calories but high in water content, making it hydrating and beneficial for weight management.
• Contains antioxidants, including flavonoids and polyphenols, which may reduce inflammation and lower the risk of chronic diseases.
• Good source of vitamins K, C, and potassium, which support bone health and regulate blood pressure.

Tomato Paste (per 100g):

• Calories: 82 kcal
• Protein: 4g
• Carbohydrates: 18g
• Fiber: 3g
• Fat: 0.5g

These values are approximate and can vary based on factors such as the specific ingredients used and cooking methods. It's always a good idea to check the nutritional information on the packaging of your ingredients for the most accurate values.