• Prep Time:
  • Cooking Time:
  • Serves: 8 Servings

Portuguese Pork and Garbanzo Bean Sopa

  • Recipe Submitted by on

Category: Low Fat, Soups

 Ingredients List

  • 1 lb Pork tenderloin, cubed
  • Vegetable oil spray
  • Freshly ground black pepper
  • 2 md Onions, diced
  • 4 Cloves garlic, minced
  • 1 pn Salt
  • 4 c No-salt-added whole
  • -tomatoes, chopped
  • 3 c Fat-free chicken broth,
  • -low-salt
  • 1/2 c Madeira, or sherry
  • 31 oz Garbanzo beans, cooked,
  • -drained and rinsed
  • 1 ts Dried oregano, or more
  • 1/3 c Green olives, coarsely
  • -chopped, such as Spanish
  • -with pimientos, (about 50
  • -gr)
  • 1 c Golden raisins, or less
  • 4 tb Sun-dried tomatoes, coarsely
  • -ground, reconstituted with
  • -water, optional
  • 4 tb Chopped parsley, for garnish
  • Water as needed
  • 8 oz Cornbread, sliced


For best results use fresh garlic: 467 cals per 1-1/2 cup serving of stew
(16.7% CFF; 8.8 gm total fat). Estimated by MasterCook Ver. 3.03; assuming
that the garbanzo beans are cooked without meat.

Cook's Notes: Allow about 60 minutes, start to finish. The tomotoes need
time to cook down and mellow. Recipe rescales easily (half, quarter,

TRIM all fat from the piece of pork and cut into 1/4-inch slices, then cut
into cubes. Spray a soup pot or dutch oven (5 to 6 qt) with olive oil and
place over medium-high heat. Season the pork with pepper and sear in
batches, taking care not to overcrowd, until well browned. As the pieces
brown, remove them to a bowl and set aside.

Reduce the heat to medium, add the onions, a little salt, and several
tablespoons of water or the broth or the wine if needed for moisture, and
cook for 8 minutes or until softened. Add the garlic to the sofrito and
cook for about 1 minute to warm.

Add the tomatoes (plum preferred), chicken stock, Madeira or sherry,
garbanzo beans, oregano, and olives, and reserved pork. Bring to a boil.
Cover, reduce the heat, and simmer for 15 minutes to 20 minutes, stirring
occasionally, adding water if needed.

Add the raisins, chopped sun-dried tomatoes and the parsley. Stir, simmer,
uncovered, for 5 minutes. Taste and correct the seasonings (salt, pepper,
oregano, a few drops of olive oil). Continue cooking for 5 to 10 more
minutes, until the broth looses the taste of raw tomatoes. Serve at once in
soup bowls with a bread sticks, pita, crusty peasant bread, or oven-dried

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