Recipe: Pork, Black Bean and Sweet Potato Stew

Pork, Black Bean and Sweet Potato Stew (pressure cooker)
From the Bean Education & Awareness Network (B.E.A.N.)

Makes 6 servings (about 1 cup each)
Preparation time: 15 to 20 minutes
Cooking time: 14 to 15 minutes

1 cup dry-packaged Black beans or Blackeyes or 1 can (15 ounces) Black beans or Blackeyes, rinsed, drained
1 1/2 pounds boneless lean pork loin, fat trimmed
1 large onion, sliced
2 teaspoons minced garlic
1 tablespoon olive oil
3/4 cup orange juice
1/2 cup packed light brown sugar
2 tablespoons Dijon-style mustard
3 small sweet potatoes (1 pound), peeled, cut into 1 1/2-inch pieces

Cover beans with 2 inches water in large saucepan and heat to boiling; let boil, uncovered, 2 to 3 minutes. Remove from heat, cover and set aside for at least 1 hour and up to 4 hours. Drain soaking water and rinse.

Cut pork roast into 6 slices, 1 1/2 to 2 inches thick; cut slices into halves. Saut pork, onion, and garlic in oil in pressure cooker over medium heat until browned, about 10 minutes. Stir in beans and remaining ingredients, except sweet potatoes.

Close and seal lid; cook 12 minutes at 15 pounds pressure, according to manufacturer's directions. Immediately cool cooker under cold water and open lid.

Add sweet potatoes to pressure cooker. Close and seal lid; cook at 15 pounds pressure until sweet potatoes are tender, 2 to 3 minutes. Immediately cool cooker under cold water and open lid.

NOTE: If using canned beans, omit Step 1 of recipe.

NOTE: Although B.E.A.N. recipes usually call for a specific variety, any canned or dry-packaged bean variety can be easily substituted for another.

Nutrient Information Per Serving:
Calories 417
Carbohydrate 58 g
Protein 26 g
Fat 9 g
Folate 176 mcg
Dietary Fiber 7 g
% Calories from
Fat 20
Sodium 79 mg
Cholesterol 49 mg
Calcium 100 mg