Tender pork pieces simmered in creamy coconut milk, infused with aromatic spices, and paired with fiber-rich vegetables for a warming and nourishing dish.
Preparation Time
- Prep: 15 minutes
- Cook: 30 minutes
- Total: 45 minutes
- Servings: 4
Ingredients
- 500 g (1.1 lb) lean pork loin or tenderloin, cut into bite-sized pieces
- 1 tbsp extra virgin olive oil or cold-pressed coconut oil
- 1 medium onion, finely chopped
- 2 garlic cloves, minced
- 1 tsp freshly grated ginger
- 1 tbsp yellow curry powder (no added salt or preservatives)
- ½ tsp turmeric powder
- 1 medium carrot, thinly sliced
- 1 bell pepper, chopped
- 1 zucchini, chopped
- 1 cup green beans, trimmed
- 1 can (400 ml) unsweetened coconut milk
- ½ cup low-sodium vegetable or chicken broth
- Juice of ½ lime (optional)
- Fresh cilantro to garnish
- Salt and pepper to taste (optional)
Instructions
- Sauté aromatics: In a large skillet, heat oil over medium. Add onion, garlic, and ginger. Cook until soft (about 4 minutes).
- Spice it up: Add curry and turmeric powder, stir for 30 seconds to release aromas.
- Add pork: Stir in pork pieces and sear for 3–4 minutes until lightly browned.
- Simmer: Add coconut milk and broth. Bring to a gentle boil, then reduce heat and simmer uncovered for 10 minutes.
- Vegetables: Add carrot, bell pepper, zucchini, and green beans. Cover and simmer another 10–12 minutes until pork is cooked and veggies are tender.
- Finish: Add lime juice if desired. Garnish with chopped cilantro and serve warm.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Amount |
|---|---|
| Calories | ~410 kcal |
| Protein | ~28 g |
| Carbohydrates | ~14 g |
| Sugars | ~5 g |
| Total Fat | ~27 g |
| Saturated Fat | ~17 g |
| Fiber | ~5 g |
| Iron | ~22% DV |
| Potassium | ~18% DV |
| Magnesium | ~20% DV |
Evidence-Based Health Benefits
1. Coconut milk contains medium-chain triglycerides (MCTs)
MCTs may improve fat metabolism and support cognitive performance.
Reference: St-Onge MP et al., 2003. The Journal of Nutrition.
2. Turmeric and ginger offer anti-inflammatory and antioxidant effects
Curcumin and gingerol can reduce inflammatory markers and oxidative stress.
Reference: Daily JW et al., 2016. Critical Reviews in Food Science and Nutrition.
3. Pork is a high-quality protein with essential B vitamins
Especially rich in thiamine (vitamin B1), supporting nervous system function.
Reference: McAfee AJ et al., 2010. Proceedings of the Nutrition Society.
4. Vegetables provide dietary fiber and phytonutrients
Carrot, bell pepper, and green beans contribute to improved digestion and immunity.
Reference: Slavin JL, 2013. Nutrition.
Kitchen Tips
- Use light coconut milk for a lower-fat option, though full-fat enhances flavor and texture.
- Add leafy greens like spinach in the final 2 minutes for extra nutrients.
- For more spice, add cayenne or diced chili with the curry powder.
- Pairs well with quinoa, brown rice, or cauliflower rice for a balanced plate.
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