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Pork shoulder marinated in orange, lime, garlic and cumin, cooked until it shreds, then served with black beans warmed in the juices over brown rice. Soft, bright and made for the slow cooker or pressure cooker.
Check off ingredients as you go.
No regulated allergens in the ingredients as listed. Check the labels on packaged ingredients:
Mix the orange zest and juice, lime juice, garlic, cumin, oregano and oil with a good pinch of salt. Turn the pork in it and leave it for at least 30 minutes, or up to 24 hours covered in the fridge.
Lay the onion in the slow cooker, put the pork and all of its marinade on top and add the water. Cover and cook on low for 8 hours or on high for 5 hours, until the pork falls apart under a fork.
Cooked when: 63°C / 145°F in the thickest part, then left to rest for 3 minutes. A food thermometer is the reliable way to tell.
For a pressure cooker, layer everything in the same order, seal and cook on high pressure for 45 minutes, then let the pressure release naturally for 15 minutes.
Lift out the pork and shred it with two forks. Skim the fat off the liquid, stir in the black beans and simmer for 5 minutes, in a pan or on the sauté setting, then return the pork.
Serve over the brown rice with the coriander scattered on top.
Salt the pork when it goes into the marinade. Salt is the one seasoning that travels deep into meat over a few hours, and it is what makes the middle of each piece taste seasoned once shredded; the citrus and garlic stay mostly in the liquid, which is why the beans are warmed in it.
One serving is A quarter of the pork and beans over 100 g of brown rice. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Pinto beans instead of black beans
Softer and creamier in the sauce.
Per serving: about 30 kcal more, about 1 g more protein, about 1 g more fat.
Cooked quinoa instead of brown rice
Lighter, and quicker to make on the day.
Per serving: about 5 kcal less, about 2 g more protein, about 1 g more fat.
Braising beef instead of pork
Closer to ropa vieja. Cook on low for 8 to 9 hours or under pressure for 55 minutes.
Per serving: about 30 kcal less, about 3 g more protein, about 4 g less fat.
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
Trimmed shoulder and black beans share the protein, and the beans and brown rice bring most of the fibre.
| Energy | 520 kcal |
|---|---|
| Protein | 41 g |
| Fat | 15 g |
| of which saturates | 4 g |
| Carbohydrate | 55 g |
| of which sugars | not calculated |
| Fibre | 12 g |
| Sodium | 290 mg |
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 4. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| pork shoulder | 600 g | FDC 167845Pork, fresh, shoulder, whole, separable lean only, rawCalculated with FoodData Central's lean-only shoulder record; trim the outer fat to match it. | 888 kcal | 117.3 g |
| oranges | 80 g | FDC 169097Oranges, raw, all commercial varieties | 38 kcal | 0.8 g |
| lime juice | 30 g | FDC 168156Lime juice, raw | 8 kcal | 0.1 g |
| garlic | 30 g | FDC 169230Garlic, raw | 45 kcal | 1.9 g |
| ground cumin | 4 g | FDC 170923Spices, cumin seedFoodData Central records cumin seed; ground cumin is the same seed, milled. | 16 kcal | 0.7 g |
| dried oregano | 2 g | FDC 171328Spices, oregano, dried | 5 kcal | 0.2 g |
| olive oil | 9 g | FDC 171413Oil, olive, salad or cooking | 80 kcal | 0.0 g |
| onion | 150 g | FDC 170000Onions, raw | 60 kcal | 1.7 g |
| water | 150 g | No energy | 0 kcal | 0.0 g |
| black beans | 480 g | FDC 175238Beans, black, mature seeds, canned, low sodium | 437 kcal | 28.9 g |
| cooked brown rice | 400 g | FDC 169704Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) | 492 kcal | 11.0 g |
| fresh coriander | 10 g | FDC 169997Coriander (cilantro) leaves, raw | 2 kcal | 0.2 g |
| Whole recipe | Divided by 4 | 2070 kcal | 162.8 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. of which sugars could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
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