Pork Vindaloo

Pork Vindaloo is a spicy and tangy dish originating from Goa, India, known for its rich flavors and aromatic spices. This healthy version uses lean pork and plenty of vegetables, making it a nutritious choice for lunch.

Ingredients

• Pork tenderloin - 300 grams, cut into bite-sized pieces
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, diced
• Garlic - 4 cloves, minced
• Ginger - 1 inch, minced
• Green chili - 1, slit
• Vinegar - 2 tablespoons
• Turmeric powder - 1 teaspoon
• Cumin powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Red chili powder - 1 teaspoon
• Mustard seeds - 1 teaspoon
• Olive oil - 1 tablespoon
• Salt - to taste
• Fresh coriander leaves - for garnish

Steps

1. In a mixing bowl, marinate the pork pieces with vinegar, turmeric, cumin, coriander, and red chili powder. Let it sit for at least 15 minutes.
2. Heat olive oil in a large pan over medium heat. Add mustard seeds and let them splutter.
3. Add the chopped onions and sauté until they become translucent.
4. Stir in the minced garlic and ginger, cooking for another minute until fragrant.
5. Add the marinated pork to the pan and cook until browned on all sides, about 5-7 minutes.
6. Add the diced tomatoes and green chili, cooking until the tomatoes soften.
7. Cover and let it simmer on low heat for 20 minutes, stirring occasionally. If it gets too dry, add a little water.
8. Once the pork is tender and the sauce has thickened, taste and adjust seasoning with salt.
9. Garnish with fresh coriander leaves and serve hot with brown rice or whole wheat naan.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 15 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 450 mg
• Cholesterol: 85 mg
• Total Fat: 15 g
• Saturated Fat: 3 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High protein content supports muscle growth and repair.
• The use of vinegar and spices may aid in digestion and metabolism.

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