Recipes · Slovenian · Soups and Broths
Jota (Bean, Sauerkraut and Pork Stew)
One serving has 574 kcal and 32 g protein, and at least a fifth of a woman's daily need of thiamin (114%), folate (87%), copper (77%), pyridoxine (75%), phosphorus (64%) and zinc (64%). Ready in 550 minutes.
- Preparation: 490 min
- Cooking: 60 min
- Makes: 1 serving (364 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: pork
Ingredients
- 50 g Borlotti beans, dried
- 100 g Sauerkraut
- 80 g Potatoes, raw
- 100 g Pork shoulder, raw
- 20 g Onions, raw
- 5 g Garlic, raw
- 0.2 g Bay leaves
- 0.5 g Paprika
- 0.5 g Salt
- 8 g Lard
Method
- Soak the dried beans in plenty of water for at least 8 hours, then drain, rinse, and boil in fresh water for about 45 minutes until nearly tender.
- Meanwhile, cut the pork into cubes and rinse the sauerkraut briefly; dice the potato.
- Melt the lard in a large pot, brown the pork for 5 minutes, then add the chopped onion and garlic and cook for 4-5 minutes until soft.
- Add the beans with their cooking liquid, the sauerkraut, potato, bay leaf and paprika; top up with water if needed to cover.
- Simmer for 40-50 minutes, stirring occasionally and mashing some of the potato against the side of the pot to thicken the stew, until the pork is tender.
- Season with the salt and serve hot in bowls; jota is traditionally even better the next day, reheated.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 574 kcal | 27% |
| Carbohydrates | 52.2 g | |
| Water | 247 mL | |
| Fiber | 17.6 g | 59% |
| Protein | 31.9 g | 66% |
| Tryptophan | 0.38 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.4 g | |
| Lysine | 2.5 g | |
| Methionine | 0.65 g | |
| Cystine | 0.37 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 0.96 g | |
| Valine | 1.7 g | |
| Histidine | 1 g | |
| Fat | 26.9 g | |
| Monounsaturated | 11.7 g | |
| Polyunsaturated | 3.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.7 g | |
| Saturated | 9.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 78.6 mg | |
| Calcium | 135 mg | 13% |
| Copper | 0.69 mg | 77% |
| Iron | 6 mg | 33% |
| Magnesium | 132 mg | 43% |
| Manganese | 0.88 mg | 49% |
| Phosphorus | 449 mg | 64% |
| Potassium | 1,540 mg | 33% |
| Selenium | 33.6 µg | 61% |
| Sodium | 930 mg | |
| Zinc | 5.1 mg | 64% |
| Thiamin (vitamin B1) | 1.3 mg | 114% |
| Riboflavin (vitamin B2) | 0.45 mg | 41% |
| Niacin (vitamin B3) | 5.7 mg | 40% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 30% |
| Pyridoxine (vitamin B6) | 0.97 mg | 75% |
| Folate (vitamin B9) | 348 µg | 87% |
| Cobalamin (vitamin B12) | 0.74 µg | 31% |
| Choline | 87.3 mg | 21% |
| Vitamin A | 15.9 µg | 2% |
| Vitamin C | 34.3 mg | 46% |
| Vitamin D (D2 + D3) | 78.2 IU | 13% |
| Vitamin E | 0.54 mg | 4% |
| Vitamin K | 15.2 µg | 17% |
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 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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