Recipes · Trinidadian · Meat Dishes
Geera Pork (Cumin Pork)
One serving has 502 kcal and 29 g protein, and at least a fifth of a woman's daily need of thiamin (116%), selenium (76%), zinc (58%), pyridoxine (54%), cobalamin (49%) and phosphorus (47%). Ready in 60 minutes.
- Preparation: 15 min
- Cooking: 45 min
- Makes: 1 serving (252 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free, Low carb
- Contains: pork
Ingredients
- 160 g Pork shoulder, raw
- 4 g Cumin
- 6 g Garlic, raw
- 25 g Onions, raw
- 3 g Chili peppers, red, raw
- 10 g Vegetable oil
- 1.3 g Salt
- 40 g Water
- 3 g Cilantro, fresh
Method
- Toast the cumin seeds in a dry pan until fragrant, then grind coarsely.
- Season the pork with the salt and half the ground cumin, then heat the oil in a heavy pot and brown the pork pieces well on all sides.
- Add the onion, garlic and minced chili and cook until fragrant.
- Add the water, cover, and cook over low heat, stirring occasionally, for 35-40 minutes until the pork is tender and the liquid has mostly cooked away.
- Increase the heat, add the remaining toasted cumin, and stir-fry the pork for a few minutes until dry and well coated in the spice, checking it is cooked through with no pink (at least 71 °C/160 °F); stir in the cilantro and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 502 kcal | 24% |
| Carbohydrates | 6.5 g | |
| Water | 174 mL | |
| Fiber | 1.1 g | 4% |
| Protein | 29 g | 60% |
| Tryptophan | 0.34 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.2 g | |
| Lysine | 2.5 g | |
| Methionine | 0.71 g | |
| Cystine | 0.35 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.94 g | |
| Valine | 1.5 g | |
| Histidine | 1.1 g | |
| Fat | 39.8 g | |
| Monounsaturated | 15.7 g | |
| Polyunsaturated | 9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.7 g | |
| Saturated | 11.6 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 114 mg | |
| Calcium | 81.8 mg | 8% |
| Copper | 0.21 mg | 23% |
| Iron | 4.6 mg | 25% |
| Magnesium | 49.3 mg | 16% |
| Manganese | 0.3 mg | 17% |
| Phosphorus | 330 mg | 47% |
| Potassium | 641 mg | 14% |
| Selenium | 42 µg | 76% |
| Sodium | 620 mg | |
| Zinc | 4.7 mg | 58% |
| Thiamin (vitamin B1) | 1.3 mg | 116% |
| Riboflavin (vitamin B2) | 0.47 mg | 43% |
| Niacin (vitamin B3) | 6.5 mg | 46% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 25% |
| Pyridoxine (vitamin B6) | 0.7 mg | 54% |
| Folate (vitamin B9) | 15.9 µg | 4% |
| Cobalamin (vitamin B12) | 1.2 µg | 49% |
| Choline | 102 mg | 24% |
| Vitamin A | 17.3 µg | 2% |
| Vitamin C | 10.3 mg | 14% |
| Vitamin D (D2 + D3) | 112 IU | 19% |
| Vitamin E | 1.4 mg | 9% |
| Vitamin K | 28.5 µg | 32% |
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
1.2 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.