Winter Warming Spiced Pork and Chorizo Casserole Recipe
Rate this Spicy Pork and Chorizo Recipe
When you've been crunching through the snow all day, muffled up against the vicious cold, there's nothing so welcome and comforting as a bowl of vegetables and meats, spiced to perfection and baked slowly in the oven so that the flavours all mingle together to create a mulled-like stew that's filling and tasty.
- 2-3 medium carrots, chopped
- 2 medium parsnips, chopped
- 1-2 medium sweet potatoes, peeled and chopped
- 6-8 new or salad potatoes, quartered
- 400g diced pork
- 100g chorizo sausage, sliced
- 1 Can (400g) butter beans
- Pinch mustard seeds
- Half a flat teaspoon turmeric
- Half a teaspoon rosemary
- Half a teaspoon thyme
- Half a teaspoon oregano
- 2-3 heaped teaspoons corn flour
- freshly ground black pepper (to taste)
- 250ml apple juice
- 250ml water
Recipe in Pictures
- Mix the corn flour, herbs and spices (except the pepper, which is added in step (5)) with the water and apple juice. For a smooth liquid, first make a paste by mixing 1-2 tablespoons of water to the flour and herbs and then add the rest of the water and juice slowly, stirring continuously as you do.
- Put the chopped vegetables and meat into a large pan and pour over the liquid from step (1).
- Bring to a simmer, stirring gently and frequently.
- Cover and continue to simmer on a very low heat for 20-30 minutes until the vegetables are soft enough to push a knife through with little resistance. Check and stir regularly while simmering to prevent it from burning or sticking to the pan.
- Take the pan off the heat, add the butter beans and generous amounts of freshly-ground black pepper. If the liquid is too thick add more water/apple juice.
- Transfer to an oven-proof lidded casserole dish and place in an oven preheated to 200C (about 400F or gas mark 6) for 1 hour.
- Serve in bowls with thick crusty bread.
Nutrition, Diet and Health
Root vegetables like sweet potatoes, parsnips, carrots and potatoes contain masses of vitamins, antioxidants, and all kinds of other nutrients that help keep us in tip-top shape. When we boil these vegetables in water, many of the lovely nutrient goodies are lost because they leech into the cooking water that’s then discarded, but in a casserole they are largely preserved and retained in the casserole’s own cooking liquid.
Herbs and spices have hundreds of potential health benefits when consumed regularly, and you only need a small amount to gain these benefits. Turmeric and pepper have been the subject of much research around ‘brain and immune health’ in areas like preventing and halting the symptoms of Alzheimer’s, multiple sclerosis, arthritis, and other diseases that are as yet very poorly understood by medical science, and although it might seem counter-intuitive, a little mild and regular heat in our diet from warming spices has been found to calm and improve digestion over a period of time.
Pork and chorizo aren’t known as healthy meats, but they can play a part in a balanced diet. The 400g of pork in this recipe works out to only 100g per person, and provides protein and thiamine (vitamin B1). Chorizo is a high-salt, high-fat, processed meat, but a little goes a long way in terms of flavour, and adding half a small chorizo sausage or less per person will give you all the wonderful, smoky flavour without adding too much salt or fat to your meal.
Love your Heart by piling your plate high with vegetables, and add just a little meat for iron, B vitamins and protein, and flavour with lots of your favourite spices for all the different health benefits they provide. Casseroles can be a perfect way to get some of your 5-a-day portions of veggies in a rich and delicious well-flavoured sauce.
Casseroles are wonderfully warming on cold days, and not just because they are hot from the oven and laced with spice. Food cooked slowly and well, so that the vegetables are soft and the meat is fall-apart tender, are easier to digest, which means that your body can concentrate on conserving its energy to keep warm when the snow starts to fall.
More specific nutritional information is below. Please note that this nutritional information is a rough guide only - actual values can vary widely depending on the cut of pork you use for the casserole, and the serving size.
|Serving size: One quarer of the recipe above|
|Calories from Fat||135|
|% Daily Value *|
|Fat 15 g||23%|
|Saturated fat 9 g||45%|
|Unsaturated fat 4 g|
|Carbohydrates 94 g||31%|
|Sugar 10 g|
|Fiber 16 g||64%|
|Protein 50 g||100%|
|Cholesterol 104 mg||35%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|