Hearty Healthy Pork Shoulder Stew
Nutritional value per serving
Calories350kcal
Carbs20gram
Fat12gram
Protein30gram
Ingredients
- Pork shoulder (lean cut) - Look for fresh, firm pork shoulder with a pink color and no unpleasant odor700 g
- Carrots - Choose firm, brightly colored carrots without cracks or soft spots3 piece
- Celery stalks - Select crisp, bright green celery sticks2 piece
- Large onion - Pick one with dry, papery skin and no mold1 piece
- Garlic cloves - Look for plump, firm cloves without green shoots3 piece
- Low-sodium chicken or vegetable broth - Preferably fresh or high-quality store-bought600 ml
- Tomato paste - Use pure tomato paste without additives for best flavor2 tbsp
- Olive oil - Extra virgin for best health benefits and flavor1 tbsp
- Dried thyme - Fresh taste with good aroma1 tsp
- Bay leaves - Whole, dry leaves2 piece
- Salt - To tasteto taste n/a
- Black pepper - Freshly ground for better flavorto taste n/a
- Potatoes (optional) - Choose firm, waxy potatoes if using2 piece
This hearty and healthy pork shoulder stew is a perfect dish for a comforting meal that's both nutritious and flavorful. Using lean cuts of pork shoulder combined with fresh vegetables, herbs, and spices, this stew delivers a mouthwatering taste without excess fats. The recipe is designed for easy home cooking, suitable for cooks of all skill levels. Total cost of ingredients is approximately $12 USD, €11 EUR, £9 GBP, and ₹960 INR. The dish contains around 350 kcal per serving, is suitable for a balanced diet, moderate complexity, and takes about 2 hours from start to finish.
Preparation instructions
Prepare the vegetables
1Wash and peel the carrots. Slice them into 1 cm pieces. Chop the celery into small pieces. Dice the onion finely. Mince the garlic. If using potatoes, peel and dice into 2 cm cubes. This preparation helps ensure even cooking and flavor.
Prepare the pork shoulder
2Trim any excess fat from the pork shoulder, then cut it into 3 cm cubes. Pat the pork dry with paper towels to help it brown nicely during cooking.
Brown the pork
3Heat the olive oil in a large pot over medium-high heat. Add the pork cubes in batches to avoid overcrowding, and brown on all sides for about 5-7 minutes per batch. Remove and set aside. Browning adds rich flavor and texture to the stew.
Sauté the vegetables
4In the same pot, add diced onion, carrots, and celery. Cook for about 5 minutes, stirring frequently until softened and fragrant. Add the minced garlic and cook for another minute. This step builds your stew’s flavor base.
Deglaze the pot
5Add the tomato paste to the vegetables and cook, stirring, for 2 minutes. Pour in about 100 ml of broth and stir well, scraping up any browned bits from the bottom. This adds depth to the stew's flavor.
Simmer the stew
6Return the browned pork to the pot. Add the remaining broth, bay leaves, thyme, salt, and pepper. If using potatoes, add them now. Bring stew to a boil, then reduce heat to low and cover. Let simmer gently for 1 hour 30 minutes, stirring occasionally to prevent sticking.
Check for doneness and seasoning
7After the cooking time, check the pork pieces to ensure they are tender and reach an internal temperature of 71 °C (160 °F) using a meat thermometer for safety. Adjust salt and pepper to taste. Remove bay leaves before serving.
Cooking Tips
1Use a meat thermometer to confirm the pork is cooked to at least 71 °C (160 °F) internally for safety.
2Avoid cross-contamination by using separate cutting boards for raw meat and vegetables.
3Let the stew rest for a few minutes before serving to enhance flavors.
4You can substitute pork shoulder with pork loin for a leaner option, but cooking time may be shorter.
Equipment Needed
- Large heavy-bottomed pot or Dutch oven
- Chef’s knife
- Cutting board
- Measuring spoons
- Meat thermometer
- Wooden spoon
- Ladle
Grocery Shopping List
- [ ] Pork shoulder (700g) - Fresh and lean cuts are best for health and flavor (~$7)
- [ ] Carrots (3 pieces) - Choose firm and vibrant (~$1)
- [ ] Celery stalks (2 pieces) - Crisp with bright green color (~$0.75)
- [ ] Large onion (1 piece) - Dry skin, no blemishes (~$0.5)
- [ ] Garlic cloves (3 pieces) - Fresh and firm (~$0.3)
- [ ] Low-sodium chicken or vegetable broth (600 ml) - Fresh or good-quality (~$1.5)
- [ ] Tomato paste (2 tbsp) - Pure, no additives (~$0.4)
- [ ] Olive oil (1 tbsp) - Extra virgin (assume you have some at home) (~$0.2)
- [ ] Dried thyme (1 tsp) - Aromatic (~$0.1)
- [ ] Bay leaves (2 pieces) (~$0.1)
- [ ] Salt and black pepper - pantry staples
- [ ] Potatoes (optional, 2 pieces) - Firm and waxy (~$0.5)
Total approximate cost: $12.35
FAQ
What is the safe internal temperature for cooked pork shoulder?
Pork shoulder should be cooked to an internal temperature of at least 71 °C (160 °F) to ensure it is safe to eat.
Can I make this stew in a slow cooker?
Yes, you can brown the meat and sauté veggies first, then transfer everything to a slow cooker and cook on low for 6-8 hours.
How do I avoid cross-contamination while preparing this stew?
Use separate cutting boards and utensils for raw meat and vegetables, and wash your hands thoroughly after handling raw pork.
Can I freeze leftover pork shoulder stew?
Absolutely! Let the stew cool completely, then store in airtight containers and freeze for up to 3 months.