Recipes · Luxembourgish · Main Courses
Judd mat Gaardebounen
One serving has 567 kcal and 43 g protein, and at least a fifth of a woman's daily need of vitamin C (102%), thiamin (96%), niacin (93%), copper (84%), pyridoxine (83%) and phosphorus (82%). Ready in 125 minutes.
- Preparation: 25 min
- Cooking: 100 min
- Makes: 1 serving (469 g)
- Difficulty: Medium
- Diets: High protein
- Contains: dairy, gluten, pork
Ingredients
- 140 g Ham hock, smoked
- 150 g Fava beans, fresh
- 40 g Onions, raw
- 0.5 g Savory, dried
- 10 g Butter, unsalted
- 8 g Flour, all-purpose
- 120 g Potatoes, raw
- 0.5 g Salt
- 0.2 g Black pepper
Method
- Soak the smoked pork (a smoked ham hock stands in for the traditional smoked collar, which is a bone-in cut) in cold water for at least 2 hours to draw out excess salt, changing the water once.
- Drain, put the pork in a pot, cover with fresh water, and simmer gently for about 90 minutes, until completely tender; once cooked, lift out and pull about 140 g of meat from the bone, discarding the bone, skin and any gristle.
- Meanwhile, boil the potatoes in salted water until tender, about 20 minutes; drain and keep warm.
- Melt the butter in a separate pot, add the onion, and cook 5 minutes, then add the fava beans, savory, salt and pepper with a cup of the pork's cooking broth; simmer 12-15 minutes until the beans are tender.
- Stir the flour into a splash of cold water to make a smooth paste, then whisk it into the beans and simmer 2 minutes to lightly thicken the sauce.
- Slice the pork and serve with the creamy beans and the boiled potatoes alongside.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 567 kcal | 27% |
| Carbohydrates | 49.4 g | |
| Water | 346 mL | |
| Fiber | 10 g | 34% |
| Protein | 42.5 g | 89% |
| Tryptophan | 0.41 g | |
| Threonine | 1.8 g | |
| Isoleucine | 1.9 g | |
| Leucine | 3.3 g | |
| Lysine | 3.3 g | |
| Methionine | 0.84 g | |
| Cystine | 0.5 g | |
| Phenylalanine | 1.7 g | |
| Tyrosine | 1.4 g | |
| Valine | 2.1 g | |
| Histidine | 1.6 g | |
| Fat | 23.1 g | |
| Monounsaturated | 8.4 g | |
| Polyunsaturated | 2.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.1 g | |
| Saturated | 9.8 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 107 mg | |
| Calcium | 80.3 mg | 8% |
| Copper | 0.76 mg | 84% |
| Iron | 5.8 mg | 32% |
| Magnesium | 121 mg | 39% |
| Manganese | 0.86 mg | 48% |
| Phosphorus | 575 mg | 82% |
| Potassium | 1,437 mg | 31% |
| Selenium | 34 µg | 62% |
| Sodium | 1,421 mg | |
| Zinc | 4.4 mg | 56% |
| Thiamin (vitamin B1) | 1.1 mg | 96% |
| Riboflavin (vitamin B2) | 0.56 mg | 51% |
| Niacin (vitamin B3) | 13 mg | 93% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 29% |
| Pyridoxine (vitamin B6) | 1.1 mg | 83% |
| Folate (vitamin B9) | 185 µg | 46% |
| Cobalamin (vitamin B12) | 0.77 µg | 32% |
| Choline | 134 mg | 32% |
| Vitamin A | 99.5 µg | 14% |
| Vitamin C | 76.3 mg | 102% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.71 mg | 5% |
| Vitamin K | 3.6 µg | 4% |
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
1.4 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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