Pork Belly And Bean Cassoulet

 

Prok Belly and Bean Cassoulet (1 of 1)-4

The Slow Cooker really becomes interesting when it’s cooking meat, soft and melting off the bone (if it’s on the bone to begin with). You can really get good value out of cooking meat in the slow cooker as even cheap tough cuts come out tender and moist. Cheap cuts of meat usually have good amounts of fat on them which release nicely into the dish for more warmth and good feeding. The fat that comes on a piece of pork belly is worth savouring, I combined it with some beans and left it all simmering for a good 4 hours in Ras-al-Hanout (a rich and aromatic Moroccan spice). The combination of pork belly fat with the spices really got into the beans and enriched their flavour.

 Just in case this all looks complicated from where you’re sitting, trust me it’s not. Prepping this meal only took me 15 minutes, it’s a breeze. This is my own recipe and I do enjoy creating something extra tasty and nutritious with cheap cuts of meat, it feels like cheating somehow. This recipe will serve 8-10 and costs no more than €10 to make, win win I reckon. The Pork Belly was €2.99. The 3 cans of beans were about €0.60 each. The cabbage was €0.49 and the celery was €1.49 I think, and I only used 2-3 sticks. The rest of the ingredients are just pantry staples. You don’t need to use pork belly of course, you could just as easily opt for chicken, lamb, beef or even just leave the meat out and go vegan. However, I’m not sure that you’ll achieve the same flavour intensity if you opt out of the Pork Belly. Just be sure to amend the cooking time to suit your choice.
 
This Pork Belly and Bean Cassoulet is another good way to eat more beans (protein). I recently discovered something interesting about cabbage, apparently if you have cabbage at least twice a week it helps to prevent prostate cancer. Also, cabbage has B vitamins that are needed for energy production, helps control fat metabolism and is a natural antidepressant. Cabbage is great! And this is how we transform a fatty piece of meat into a heart warming nutritious food to feed the family and keep them healthy. If you have any questions about the recipe, eating for health or indeed if you have a suggestion please reach out and comment below or send me a private email. I promise I’ll take the time to read and respond.

Pork Belly And Bean Cassoulet

Prep Time: 15 minutes

Cook Time: 4 hours

Number of servings: 7

Per Serving 431 calories

Fat 11 g

Carbs 50 g

Protein 33 g

7


Pork Belly And Bean Cassoulet

Ingredients

7 Pork Belly strips

3 cans of beans like, butter beans, kidney beans, chick peas or mix the beans

1/2 cup of passata

3 table spoons of Ras Al Hanout

1 big white onion

3 celery sticks

4 cloves of garlic cloves

1/2 a cabbage finely shredded

1 liter of water (at room temperature)

Salt and Pepper to taste

Oregano as garnish or thyme, parsley or any herb of choice. (Optional)

Instructions

  1. Heat a small pan with some olive oil. Put the pork strips fat side down and fry for a couple of minutes until the skin is golden and crisp. Turn the pork strips and sear it on all sides.
  2. In a Dutch Oven add, onions, celery, garlic, ras-al-hanout, cabbage and the beans. Pour 1 liter of water. Season with salt and pepper. Place the Pork belly strips on top.
  3. Cook in the oven at 150C for 4hrs.
  4. Gently take the dish out and garnish with some oregano.
  5. Serve with some cooked coouscous or buckwheat.

 

 

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