French · Dinner
Southern French Bean and Meat Stew (High-Protein)
A single-serving French country stew built on white beans and pork tenderloin, deepened with additional pork and simmered slowly with tomatoes, carrots, garlic and thyme. Finished with parsley, it is a rustic, hearty spoonable dish served with crusty bread.
$5
20 minsPrep
75 minsCook
95 minsTotal
MediumLevel
Nutrition per serving
577Calories
62gProtein
20gFat
35.2gCarbs
8.1gSugar
10.5gFiber
650mgSodium
190mgChol
6.3gSat Fat
1680mgPotassium
160mgCalcium
6.9mgIron
2.1mcgVitamin B12
18mgVitamin C
high-fiber
protein-rich
high-protein
Instructions
1
Prep
Cut pork tenderloin and pork loin chop into 1-inch pieces; peel and slice carrot, dice onion, and mince garlic.
2
Sear
Heat olive oil in a heavy pot over medium-high heat and sear pork pieces for 4–5 minutes, turning occasionally, until browned on most sides.
3
Sauté
Add onion, carrot and garlic to the pot; sauté over medium heat for 4 minutes, stirring occasionally, until onion softens.
4
Simmer
Add tomatoes, tomato paste, chicken stock, thyme and bay leaf; bring to a boil, then reduce to low and simmer covered for 45 minutes until pork is fork-tender.
5
Simmer
Stir in cannellini beans and simmer uncovered over low heat for 10 minutes until beans are heated through and stew thickens.
6
Finish
Remove bay leaf and thyme stem, season with salt and pepper, and stir through half the chopped parsley.
7
Plate
Ladle stew into a wide bowl and scatter remaining parsley over the top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 15 oz426g pork tenderloin, cut into 1-inch cubes
- 7 oz200g pork loin chop, trimmed and cut into 1-inch pieces
- 1 1/2 cup130g, half a 15 oz can, drained cannellini beans
- 1 cup240g canned tomatoes
- 22 small carrot (120g)
- 11 small onion (100g)
- 4 cloves4 cloves garlic
- 1/2 cup120ml chicken stock
- 2 tsp2 tsp tomato paste
- 2 sprig2 sprig fresh thyme
- 22 bay leaf
- 2 tsp2 tsp olive oil
- 2 tbsp2 tbsp fresh parsley
- salt, to taste
- black pepper, to taste
