This summer pork, fennel and beans recipe is a delicious option for non-Muslims. Start by pan-frying thick pork chops for a golden and juicy texture. Then roast them in a pot along with cherry tomatoes, shallots and cannellini beans. Combining flavors and ingredients creates a simple, no-fuss dinner that’s perfect for summer evenings. Join the pork chop adventure and treat yourself to a filling meal that combines the goodness of pork with the freshness of fennel and beans.
- 2 tbsp extra virgin olive oil
- 1 tbsp butter
- 4 large bone-in pork chops (about 250 g each), without rind
- 2 banana shallots, 1 sliced, 1 finely chopped
- 2 large fennel bulbs, each cut into 8 wedges
- 100 ml white wine
- 1 lemon, ½ cut into wedges, ½ juiced
- 100g cherry tomatoes
- 2 x 400g cans of cannellini beans, rinsed and drained
- 1 teaspoon fennel seeds, lightly crushed
- a handful of basil leaves
- Preheat oven to 200°C/180°C fan/gas 6.
- Heat 1 tablespoon oil and butter in a large ovenproof frying pan or wide ovenproof baking dish.
- Season the chops generously and cook over medium-high heat for 3 minutes on each side until lightly golden brown – sear the edges of the fat also for about 30 seconds.
- Transfer to a plate.
- Add the sliced shallot and fennel to the pan and cook for 2 minutes, stirring occasionally.
- Add the wine and simmer for a few seconds to reduce slightly.
- Add the lemon wedges, drizzle with the remaining oil and roast in the oven for 10 minutes.
- Gently stir the vegetables, place the pork chops on top and roast for another 20 minutes.
- Add the tomatoes to the pan and cook for another 5 minutes or until the chops are cooked through, the fennel is tender and turning golden brown and the tomatoes are soft.
- Meanwhile, mix together the chopped shallot, lemon juice, beans and fennel seeds.
- Place the meat on a plate and let it rest for a few minutes while you add the stewed beans and basil leaves to the pan.
- Add the remaining pan juices, season to taste and serve with the pork.
Equipment and tools
- cutting board
- measuring spoon
- measuring cup
This recipe contains the following allergens:
- Dairy products (butter)
Storage and leftovers
If you have leftovers, you can store them in an airtight container in the refrigerator for up to 3 days. To reheat, simply heat the pork, fennel, and beans in the microwave or on the stove until warmed through. Enjoy!
Health Benefits of “Summer Pork, Fennel, and Beans”
Pork dishes often get a bad reputation for being unhealthy, but when prepared with the right ingredients and cooking methods, they can be a nutritious and tasty addition to your summer meals. This “Summer Pork, Fennel, and Beans” recipe combines the flavors of tender pork chops, fennel bulbs, cannellini beans, and fresh basil into a dish that is not only delicious, but also full of health benefits.
1. Lean protein
The bone-in pork chops used in this recipe are an excellent source of lean protein. Protein is essential for building and repairing tissue and supporting muscle growth and development. Including lean protein sources like pork in your diet can help you feel fuller for longer and promote healthy weight management.
2. High fiber beans
Cannellini beans, a key ingredient in this recipe, are high in fiber. Fiber is important for maintaining good digestion and preventing constipation. It also helps control blood sugar levels, lowers cholesterol, and promotes a healthy gut. Including beans in your diet can contribute to a healthy digestive system.
3. Fennel’s Nutritional Punch
Both fennel bulbs and fennel seeds are used in this dish, which provide a nutrient-rich effect. Fennel is a good source of vitamin C, potassium and fiber. Vitamin C is an antioxidant that protects the body from free radicals, supports the immune system and supports collagen production for healthy skin. Potassium is essential for maintaining proper heart function, regulating blood pressure and muscle contractions.
4. Antioxidant-rich ingredients
Lemon wedges, cherry tomatoes and basil leaves add a refreshing and lively touch to this recipe. These ingredients are rich in antioxidants that help neutralize harmful free radicals, reducing the risk of chronic diseases such as heart disease and certain cancers. Antioxidants also contribute to overall skin health and a strengthened immune system.
5. Heart-healthy olive oil
In this recipe, extra virgin olive oil is used for cooking and serves as a healthier alternative to other cooking oils. It is rich in monounsaturated fats, which have a positive effect on heart health by lowering bad cholesterol levels and lowering the risk of heart disease. Olive oil also contains antioxidants and anti-inflammatory properties.
When you enjoy this “pork, fennel, and bean summer dish,” you can enjoy its delicious flavors while reaping the numerous health benefits of the ingredients involved. Remember to keep portions under control and balance them with a variety of other nutritious foods to ensure a balanced diet.