Recipes · Cypriot · Stews
Afelia (Pork in Red Wine and Coriander)
One serving has 592 kcal and 30 g protein, and at least a fifth of a woman's daily need of thiamin (121%), selenium (81%), zinc (62%), pyridoxine (53%), cobalamin (53%) and phosphorus (51%). Ready in 180 minutes.
- Preparation: 125 min
- Cooking: 55 min
- Makes: 1 serving (354 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: alcohol, pork, sulphite
Ingredients
- 170 g Pork shoulder, raw
- 90 g Wine, red
- 3 g Coriander seeds
- 40 g Onions, raw
- 10 g Olive oil
- 0.4 g Black pepper
- 1 g Salt
- 40 g Water
Method
- Crush the coriander seeds coarsely and toss with the pork cubes and black pepper.
- Cover with the red wine and marinate in the fridge for at least 2 hours, or overnight for deeper flavor.
- Lift the pork out, reserving the marinade, and brown it well in the olive oil in a pot; add the onion and cook until softened.
- Pour back the marinade and the water, cover, and simmer gently for 45-50 minutes, stirring occasionally, until the pork is tender and the sauce has thickened.
- Season with the salt and serve hot, traditionally with bulgur or bread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 592 kcal | 28% |
| Carbohydrates | 8 g | |
| Water | 263 mL | |
| Fiber | 2 g | 7% |
| Protein | 30.1 g | 63% |
| Tryptophan | 0.36 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.3 g | |
| Lysine | 2.6 g | |
| Methionine | 0.75 g | |
| Cystine | 0.37 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 0.99 g | |
| Valine | 1.6 g | |
| Histidine | 1.1 g | |
| Fat | 41.2 g | |
| Monounsaturated | 21.3 g | |
| Polyunsaturated | 4.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.8 g | |
| Saturated | 12 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 121 mg | |
| Calcium | 66.5 mg | 7% |
| Copper | 0.21 mg | 23% |
| Iron | 2.9 mg | 16% |
| Magnesium | 56.4 mg | 18% |
| Manganese | 0.3 mg | 17% |
| Phosphorus | 355 mg | 51% |
| Potassium | 730 mg | 16% |
| Selenium | 44.5 µg | 81% |
| Sodium | 506 mg | |
| Zinc | 4.9 mg | 62% |
| Thiamin (vitamin B1) | 1.3 mg | 121% |
| Riboflavin (vitamin B2) | 0.52 mg | 47% |
| Niacin (vitamin B3) | 6.8 mg | 49% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 26% |
| Pyridoxine (vitamin B6) | 0.69 mg | 53% |
| Folate (vitamin B9) | 17.1 µg | 4% |
| Cobalamin (vitamin B12) | 1.3 µg | 53% |
| Choline | 111 mg | 26% |
| Vitamin A | 3.5 µg | 1% |
| Vitamin C | 4.8 mg | 6% |
| Vitamin D (D2 + D3) | 119 IU | 20% |
| Vitamin E | 1.8 mg | 12% |
| Vitamin K | 7.2 µg | 8% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.3 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.