This Southern favorite is both flavorful and full of fiber and iron for a perfect combination.

2 tablespoons olive oil
8 shoulder pork chops, lean with bones or country ribs (about 3 pounds)
1 pound dried, red kidney beans
1 can (14 3/4 ounce) unsalted diced tomatoes, with juice
2 large onions, sliced
2 tablespoons chopped garlic
1 to 2 tablespoons canned, sliced jalapeño pepper
2 bay leaves
1 tablespoon Italian seasoning
6 cups cold water
1 1/2 teaspoon salt
1 small bunch cilantro, leaves only
Cooked rice, for serving (optional)
Hot pepper sauce (optional)

Heat the oil in an iron, Dutch oven or large pot over medium heat; add the pork chops or ribs, and sauté gently, turning once, for 15 to 20 minutes or until they are browned on both sides.

Meanwhile, sort through the beans and discard any broken or damaged ones, and any foreign matter. Rinse the beans in a sieve under cold water.

When the chops are browned, remove the from heat, and add the tomatoes and their juice, onions, garlic, jalapeno, bay leaves, oregano, and water. Stir in the beans and salt, and bring to a boil; reduce the heat to low, and simmer gently, covered, for 2 to 2 1/2 hours, or until the pork and beans are tender. Discard the bay leaves before serving.

Divide among soup bowls, sprinkle the cilantro leaves on top, and serve with rice, if desired. Pass the hot pepper sauce for those who want added heat.

(without optional ingredients): Calories 400; Total fat 12g; Saturated fat 3.5g; Cholesterol 55mg; Sodium 530mg, Carbohydrate 40g; Fiber 15g; Protein 31g; Vitamin A 8%DV*;Vitamin C 20%DV; Calcium 10%DV; Iron 35%DV

* Daily Value