Pork with garlicky bean mash

Gluten Free
Dairy Free
Health score
1%
Pork with garlicky bean mash
20 min.
1
154kcal

Suggestions


Looking for a delectable yet simple dish that marries the savory taste of pork with a creamy, garlicky bean mash? Look no further than our Pork with Garlicky Bean Mash! This delightful gluten-free and dairy-free recipe is not only ready in just 20 minutes, but it also packs a punch in flavor and nutritional value. Whether you're cooking for one or looking to impress a guest, this dish is sure to satisfy your palate.

The star of this dish is a perfectly grilled pork steak, trimmed of fat for a lean and tasty protein source. Its succulent texture pairs wonderfully with a hearty bean mash, infused with aromatic garlic and the freshness of chopped coriander. The mash, made with tender haricot beans, is not only creamy but also rich in fiber, making it a healthy accompaniment to the meat.

This recipe is ideal for weeknight dinners or a quick meal prep solution that doesn’t compromise on flavor. With minimal cooking time and ingredients that you likely already have in your pantry, it's a go-to choice for anyone looking to whip up something delicious without the fuss. Try our Pork with Garlicky Bean Mash and let your taste buds embark on a delightful journey!

Ingredients

  •  pork steak trimmed of fat
  • tbsp olive oil 
  • small onion chopped
  •  garlic clove crushed
  • 410 half a can haricot beans in water rinsed drained canned
  • 125 ml vegetable stock 
  • tbsp coriander chopped

Equipment

  • frying pan
  • potato masher
  • grill

Directions

  1. Grill the pork for 12-15 mins, turning once until browned and cooked through.
  2. Heat the oil in a small pan, add the onion or shallot and fry for 3 mins until softened.
  3. Add the garlic, fry for 1 min more, then tip in the beans and stock and simmer for 5 mins. Roughly mash with a potato masher or fork, then stir in the coriander.
  4. Serve with the pork.

Nutrition Facts

Calories154kcal
Protein2.56%
Fat80.25%
Carbs17.19%

Properties

Glycemic Index
137
Glycemic Load
2.02
Inflammation Score
-3
Nutrition Score
3.3099999871591%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
0.01mg
Myricetin
0.05mg
Quercetin
0.26mg

Nutrients percent of daily need

Calories:153.85kcal
7.69%
Fat:14.1g
21.69%
Saturated Fat:1.96g
12.24%
Carbohydrates:6.8g
2.27%
Net Carbohydrates:5.92g
2.15%
Sugar:3.06g
3.4%
Cholesterol:0.6mg
0.2%
Sodium:521.77mg
22.69%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.01g
2.02%
Vitamin E:2.04mg
13.61%
Vitamin K:9.92µg
9.45%
Vitamin B6:0.13mg
6.46%
Manganese:0.13mg
6.25%
Vitamin A:292.72IU
5.85%
Copper:0.1mg
4.92%
Vitamin C:3.04mg
3.69%
Fiber:0.87g
3.5%
Potassium:101.14mg
2.89%
Calcium:27.53mg
2.75%
Magnesium:10.42mg
2.61%
Iron:0.45mg
2.49%
Folate:8.84µg
2.21%
Phosphorus:21.8mg
2.18%
Vitamin B1:0.03mg
1.79%
Selenium:1.01µg
1.45%
Zinc:0.21mg
1.41%
Vitamin B5:0.11mg
1.08%