Experience the flavors of Jersey with our authentic Bean Crock recipe. This traditional dish combines tender beans, savory pork, and a medley of vegetables, slow-cooked to perfection. Warm and comforting, it's a taste of home in every bite.
Here's a recipe for Jersey Bean Crock:
Ingredients:
- 1 pound dried white beans (such as navy or cannellini), soaked overnight and drained
- 1 pound pork shoulder, diced
- 1 onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 2 garlic cloves, minced
- 1 bay leaf
- 1 teaspoon dried thyme
- Salt and pepper, to taste
- 6 cups chicken or vegetable broth -
- Chopped parsley, for garnish
Instructions:
1- In a large pot or Dutch oven, heat some oil over medium-high heat. Add the diced pork shoulder and cook until browned on all sides, about 5-7 minutes.
2- Add the chopped onion, carrots, celery, and garlic to the pot. Cook, stirring occasionally, until the vegetables begin to soften, about 5 minutes.
3- Stir in the soaked and drained white beans, bay leaf, dried thyme, salt, and pepper.
4- Pour in the chicken or vegetable broth, making sure the beans and meat are covered. Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 1.5 to 2 hours, or until the beans are tender and the pork is cooked through.
5- Remove the bay leaf and discard. Taste and adjust seasoning if necessary.
6- Serve the Jersey Bean Crock hot, garnished with chopped parsley. Enjoy!
Nutritional Values :
Here are the approximate nutritional values for the main ingredients in the Jersey Bean Crock recipe per serving:
Dried White Beans (1 pound, soaked and drained):
- Calories: 800
- Fat: 2 g
- Carbohydrates: 160 g
- Protein: 50 g
Benefits: High in protein and fiber; provides essential nutrients like iron, magnesium, and folate.
Pork Shoulder (1 pound, diced):
- Calories: 1000 (varies based on fat content)
- Fat: 80 g
- Carbohydrates: 0 g
- Protein: 60 g
Benefits: Provides high-quality protein and essential nutrients such as B vitamins and zinc.
Onion (1, chopped):
- Calories: 35
- Fat: 0 g
- Carbohydrates: 8 g
- Protein: 1 g
Benefits: Adds flavor; contains antioxidants and vitamins like vitamin C and B vitamins.
Carrots (2, chopped):
- Calories: 50
- Fat: 0.2 g
- Carbohydrates: 12 g
- Protein: 1 g
Benefits: Provides vitamins A, C, and K, as well as fiber and antioxidants.
Celery Stalks (2, chopped):
- Calories: 10
- Fat: 0 g
- Carbohydrates: 2 g
- Protein: 0.5 g
Benefits: Adds crunch and flavor; contains vitamins and antioxidants with a low calorie count.
Garlic Cloves (2, minced):
- Calories: 8
- Fat: 0 g
- Carbohydrates: 2 g
- Protein: 0.4 g
Benefits: Adds flavor; contains antioxidants and has antimicrobial properties.
Bay Leaf (1):
- Calories: 1
- Fat: 0 g
- Carbohydrates: 0.2 g
- Protein: 0 g
Benefits: Adds aromatic flavor; contains small amounts of vitamins and minerals.
Dried Thyme (1 teaspoon):
- Calories: 2
- Fat: 0 g
- Carbohydrates: 0.5 g
- Protein: 0.1 g
Benefits: Adds flavor; contains antioxidants and may have antimicrobial properties.
Salt and Pepper (to taste):
- Calories: 0
- Fat: 0 g
- Carbohydrates: 0 g
- Protein: 0 g
Benefits: Enhance flavor; use salt in moderation to manage sodium intake. Pepper adds antioxidants.
Chicken or Vegetable Broth (6 cups):
- Calories: 60-120 (depends on type and brand)
- Fat: 2-4 g (depends on type)
- Carbohydrates: 4-8 g (depends on type)
- Protein: 4-8 g (depends on type)
Benefits: Adds flavor and moisture; vegetable broth can be lower in fat.
Chopped Parsley (for garnish):
- Calories: 5 (for a small handful)
- Fat: 0 g
- Carbohydrates: 1 g
- Protein: 0.5 g
Benefits: Adds freshness and flavor; contains vitamins A, C, and K, and antioxidants.
The nutritional values are approximate and can vary based on the specific ingredients and cooking methods used.
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