Any dietician will tell you that beans are an incredible source of protein, antioxidants, fiber and vital nutrients including folate; they have been shown to aid in regulating blood sugar and even reducing the risk of cancer; and in spite of the (snicker) flatulence factor, beans are actually very good at improving gut health and promoting a healthy immune system. Besides, Bean-O is just another table condiment whenever beans are on our menu, so the snickering remains at a minimum.
Crock pot cooking of dried beans is about the only way to get the job done with a minimum of fuss and without the need to bird-dog a pot on the stove all day. A recipe from The Southern Lady Cooks website served as inspiration for this dish, but as usual, I augmented the recipe to my tastes and preferences. The original author, for example, reproved the use of salt until after the beans have been cooked. Any culinary professional is taught to salt the water of any food that is simmered or boiled in water, like dried pasta and beans, so that salt will be drawn into the food during the cooking process, which naturally makes the dish taste better.In fact, there were several negative comments about her recipe online that it tasted bland. Aside from her culinary faux pas of cooking beans in unsalted water, she used no seasonings other than a teaspoon of garlic and a small chopped onion. To each, his own, but I require a little more flavor out of my meals which is why seasonings and herbs are heartily stocked in my pantry and I spare no use of them in anything I cook. So, I'll give credit to the Southern Lady for the inspiration for this dish, but not for the end result as presented here.
There are several different kinds of white beans available and any of them would work with this recipe, including Navy Beans (which are smaller), Cannelloni (which are larger) or even White Lima Beans. But the Great Northern is what I had on hand which are arguably the more versatile of the aforementioned legumes because of a milder flavor and creamier texture.
Almost all packaged dried beans sold in the US will present two options to reconstitute the beans prior to cooking them: (1) cover the beans with cold water and allow them to sit overnight, or (2) bring the beans to a boil in water for three minutes, turn off the heat and allow the beans to sit covered for an hour before draining them and proceeding with the recipe.
However, if you reside in a high altitude location (5,000 feet above sea level or higher), water boils at a slightly lower temperature with lower air pressure and this alters the physics of the second option, so increase the boiling time to six minutes and the sitting time to ninety minutes.
Ingredients
3-4 lb bone-in pork shoulder roast
1 lb Great Northern beans, reconstituted as directed above
1 medium yellow onion, diced
2 tbsp garlic, minced
4 cups chicken stock (like, Swanson's)
1 cup dry white wine
3 cups hot water
2 tbsp white vinegar
2 tbsp sea salt
1 tbsp dried thyme
1 tbsp ground oregano
1 tbsp black pepper
2 bay leaves
The Recipe
Pull the pork roast out of the fridge two hours before preparing the recipe. Pre-heat the crock pot with hot water on high for at least thirty minutes before proceeding.
Bring the chicken stock and white wine to a quick boil in a pot over high heat on the stove.
Empty the hot water from the crock pot, reserving three cups for use in the recipe.
Place the pork roast in the crock pot first, followed by the beans, chopped onion, garlic, the heated chicken stock and wine, and the hot water. Add all the remaining seasonings and give it a good stir.
Cap the lid on the crock pot and cook for nine hours, starting on high then backing it to low once the liquid is at a good, strong simmer.
Before serving, remove the bay leaves and the bone from the pork roast. The pork will fall away into chunks, so just spoon some into a soup bowl and top with the cooked beans and plenty of broth.
Serve with corn bread or my Keto-friendly Mug Bread, found here.
No comments
Post a Comment