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Lean pork loin browned with smoked paprika, then finished in a sauce of peppers, tomato and chickpeas with spinach. One pan, and better the next day.
Check off ingredients as you go.
No regulated allergens in the ingredients as listed. Check the labels on packaged ingredients:
Toss the pork with half the smoked paprika and a pinch of salt. Warm half the oil in a large, deep frying pan or shallow casserole over medium-high heat and brown the pork for 3 to 4 minutes, turning, until coloured on most sides but not cooked through. Lift it onto a plate.
Add the rest of the oil, the onion and red peppers to the pan and cook over medium heat for 8 minutes, until soft. Stir in the garlic and the rest of the smoked paprika for 1 minute.
Add the chopped tomatoes, chickpeas and stock, bring to a simmer and cook for 10 minutes, until slightly thickened.
Return the pork and its juices and simmer gently for 5 to 6 minutes, until it is cooked through and only just white in the middle.
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.
Stir in the spinach until it wilts, about 1 minute, then take the pan off the heat and leave it for 3 minutes. Scatter over the parsley and serve.
Brown the pork, take it out and put it back only for the last few minutes. Lean loin dries out if it simmers for the whole of the sauce's cooking; done in two stages, it gets its colour first and a gentle finish last.
One serving is A quarter of the pan, about 350 g. 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.
Pork shoulder instead of loin
Richer. Brown it, then simmer it in the sauce for 60 to 75 minutes, covered, until tender, before adding the chickpeas.
Per serving: about 30 kcal more, about 5 g less protein, about 5 g more fat.
Butter beans instead of chickpeas
Softer and creamier; the same drained weight.
Per serving: about 30 kcal less, about the same protein, about 3 g less fat.
Chicken breast instead of pork
Cook it to 74°C / 165°F, the poultry endpoint.
Per serving: about 5 kcal less, about 2 g less protein, about 1 g less fat.
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
Lean pork and chickpeas share the protein here, and the chickpeas, peppers and tomatoes bring the fibre.
| Energy | 420 kcal |
|---|---|
| Protein | 42 g |
| Fat | 11 g |
| of which saturates | 2 g |
| Carbohydrate | 42 g |
| of which sugars | 13 g |
| Fibre | 13 g |
| Sodium | 660 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 loin steaks | 500 g | FDC 168263Pork, fresh, loin, center loin (chops), boneless, separable lean only, raw | 615 kcal | 118.8 g |
| smoked paprika | 4.5 g | FDC 171329Spices, paprikaCalculated with FoodData Central's paprika record, which does not separate smoked paprika from sweet. | 13 kcal | 0.7 g |
| olive oil | 14 g | FDC 171413Oil, olive, salad or cooking | 121 kcal | 0.0 g |
| onion | 150 g | FDC 170000Onions, raw | 60 kcal | 1.7 g |
| red pepper | 300 g | FDC 170108Peppers, sweet, red, raw | 78 kcal | 3.0 g |
| garlic | 15 g | FDC 169230Garlic, raw | 22 kcal | 1.0 g |
| chopped tomatoes | 400 g | FDC 170051Tomatoes, red, ripe, canned, packed in tomato juice | 64 kcal | 3.2 g |
| chickpeas | 480 g | FDC 173800Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | 667 kcal | 33.8 g |
| vegetable stock | 145 g | FDC 171583Soup, vegetable broth, ready to serve | 7 kcal | 0.4 g |
| spinach | 150 g | FDC 168462Spinach, raw | 35 kcal | 4.3 g |
| parsley | 10 g | FDC 170416Parsley, fresh | 4 kcal | 0.3 g |
| Whole recipe | Divided by 4 | 1686 kcal | 166.9 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. 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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