Pork, potatoes, and vegetables including carrots, broccoli, and/or dark-green leafy; tomato-based sauce
Common food
A hearty, savory medley of tender pork, earthy potatoes, and vibrant vegetables like carrots and broccoli, all simmered in a rich, tangy tomato-based sauce. The texture is a comforting mix of soft, yielding chunks and slight al dente bite, with the sauce providing a glossy, umami-rich coating. Nutritionally, it's a balanced one-pot meal with a solid protein base and a good dose of fiber from the diverse vegetables.
Calorie split: 16% protein · 35% carbs · 49% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its deep, comforting flavors where the sweetness of carrots and tomatoes balances the savory pork and earthy potatoes. It's a versatile, all-in-one meal that feels like a hug in a bowl and is a staple in home cooking across many cultures.
⚠️ Watch-outs & how to enjoy it better
The tomato-based sauce can be acidic for some, potentially aggravating heartburn or acid reflux. To counteract this, ensure the sauce is well-cooked to reduce acidity, and consider serving it with a dollop of plain yogurt or a slice of crusty bread to buffer the stomach. Portion control is also key for managing blood sugar, as the combination of potatoes and sauce can have a moderate glycemic impact.
Key benefits
- Provides complete protein from pork for muscle maintenance.
- Rich in beta-carotene from carrots for eye health.
- Broccoli and dark greens offer vitamins C, K, and folate.
- Tomato sauce contains lycopene, an antioxidant linked to heart health.
- Balanced macros (protein, carbs, fat) promote satiety.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The combination of pork, potatoes, and tomatoes in a stew is a culinary triangle that independently evolved in several continents after the Columbian Exchange, merging Old World livestock and tubers with New World produce.
Full nutrition (USDA data · scales with serving)
| Water | 75.2 g |
| Energy | 128 kcal |
| Protein | 5.0 g |
| Total lipid (fat) | 7.1 g |
| Carbohydrate, by difference | 11.2 g |
| Fiber, total dietary | 1.7 g |
| Total Sugars | 1.8 g |
| Calcium, Ca | 17.0 mg |
| Iron, Fe | 0.64 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 65.0 mg |
| Potassium, K | 317 mg |
| Sodium, Na | 308 mg |
| Zinc, Zn | 0.57 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 5.0 ug |
| Vitamin C, total ascorbic acid | 12.3 mg |
| Thiamin | 0.19 mg |
| Riboflavin | 0.08 mg |
| Niacin | 1.7 mg |
| Vitamin B-6 | 0.24 mg |
| Folate, total | 12.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 12.0 ug |
| Choline, total | 23.4 mg |
| Vitamin B-12 | 0.09 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 80.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 783 ug |
| Carotene, alpha | 321 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 3597 ug |
| Lutein + zeaxanthin | 132 ug |
| Vitamin E (alpha-tocopherol) | 1.6 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 17.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.2 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 0.84 g |
| SFA 18:0 | 0.31 g |
| Fatty acids, total monounsaturated | 3.0 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 2.8 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.3 g |
| PUFA 18:2 | 2.1 g |
| PUFA 18:3 | 0.26 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 10.0 mg |
Amino acid profile (per 100g)
Estimated from Pork, cured, salt pork, raw — USDA does not publish this profile for Pork.
| Tryptophan | 0.02 g |
| Threonine | 0.17 g |
| Isoleucine | 0.13 g |
| Leucine | 0.35 g |
| Lysine | 0.42 g |
| Methionine | 0.07 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.19 g |
| Tyrosine | 0.08 g |
| Valine | 0.24 g |
| Arginine | 0.52 g |
| Histidine | 0.06 g |
| Alanine | 0.28 g |
| Aspartic acid | 0.42 g |
| Glutamic acid | 0.69 g |
| Glycine | 0.36 g |
| Proline | 0.27 g |
| Serine | 0.19 g |
FAQ
Can I use a different meat?
Yes, chicken thighs or lean beef chuck work well as substitutes, though cooking times may vary. For a vegetarian version, use firm tofu or chickpeas and vegetable broth.
How do I store and reheat leftovers?
Store in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stovetop or in the microwave, adding a splash of water or broth if the sauce has thickened.
Is this dish gluten-free?
The core ingredients are naturally gluten-free, but always check labels on any pre-made tomato sauce or broth, as they can contain hidden gluten or wheat-based thickeners.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.28 kcal/g · 16% calories from protein · 1.7 g fiber · 1.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.97 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.