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INGREDIENTS
INGREDIENTS
Canola oil for cooking (optional)
1 - 2 lb (500g to 1kg) pork shoulder, country-style ribs or tenderloin
2 cups (500ml) cooked red kidney beans, or a 19oz (540ml) can, rinsed and drained
2 cups (500ml) cooked white kidney beans, or a 19oz (540ml) can, rinsed and drained
½ cup (125ml) ketchup (or tomato sauce/tomato chili sauce)
¼ cup (60ml) maple syrup
¼ cup (60ml) red wine vinegar, apple cider vinegar, or balsamic vinegar
2 Tbsp (30ml) brown sugar
1 Tbsp (15ml) soy sauce
1 Tbsp (15ml) grainy or yellow mustard
2 to 3 garlic cloves, crushed
A few shots of Tobasco (optional)
A splash of Liquid Smoke (optional)
¼ cup (60ml) barbecue sauce, or to taste (optional)
Time
Time
Prep time: 5 minutes
Cook Time: 4 to 8 hours (depending on cooking method)
Serves
Serves
6
Storage
Storage
Will keep in refrigerator for 3- 4 days
METHOD
Optional flavour boost. If you want to boost flavour in the finished dish, heat a drizzle of oil in a heavy skillet set over medium-high heat and brown the meat on all sides before transferring it to a slow cooker or baking dish.
Cook. Add the meat and remaining ingredients (except the barbecue sauce) to a slow cooker, cover, and cook on low for 6 to 8 hours. Alternately place the mixture in a covered dish in a 300°F oven for 4 to 4 ½ hours, until the pork falls apart when you poke it with a fork.
Stir in the BBQ sauce. Optional
Serve. Can be served as is, over rice or pearl barley, sloppy joe-style on soft buns or as a topping on a baked potato.
Substitute the pork for Jackfruit! It's cheaper, healthier and a shorter cooking time.
Dried beans can be purchased loose and in bulk from a bulk store or bulk section of your supermarket and you can use your own jars and bags. Check out some of the stores in the Sea to Sky, Vancouver area and more here.
If having the pulled pork as a sandwich filling, it goes great in one of these pretzel buns. By baking your own you can avoid the plastic bags that bread usually comes in. Alternately, you can purchase bread fresh from local bakeries and they're often sold to you in a paper bag or you can take your own re-usable bread bag and ask for it to be put in that instead!
If having the pulled pork as a sandwich filling, it goes great in one of these pretzel buns. By baking your own you can avoid the plastic bags that bread usually comes in. Alternately, you can purchase bread fresh from local bakeries and they're often sold to you in a paper bag or you can take your own re-usable bread bag and ask for it to be put in that instead!
Support your local farmers by looking to your local Farmers' Market and stockists of locally farmed vegetables.
Look to local farms and butchers for your meats.
If you're avoiding soy, Naked Natural Foods in Vancouver makes a range of soy free (!) sauces including this Naked and Saucy Soy Substitute
Look to local farms and butchers for your meats.
If you're avoiding soy, Naked Natural Foods in Vancouver makes a range of soy free (!) sauces including this Naked and Saucy Soy Substitute
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