Recipes · Georgian · Stews
Lobio (Georgian Stewed Kidney Beans)
One serving has 421 kcal and 17 g protein, and at least a fifth of a woman's daily need of copper (82%), manganese (77%), folate (66%), phosphorus (46%), thiamin (42%) and vitamin K (42%). Ready in 550 minutes.
- Preparation: 480 min
- Cooking: 70 min
- Makes: 1 serving (448 g)
- Difficulty: Medium
- Diets: Vegan, Gluten-free, Dairy-free
- Contains: nut
Ingredients
- 60 g Kidney beans, red, dried
- 50 g Onions, raw
- 6 g Garlic, raw
- 15 g Walnuts
- 5 g Cilantro, fresh
- 0.5 g Coriander seeds
- 10 g Vegetable oil
- 300 g Water
- 1 g Salt
- 0.3 g Cayenne pepper
Method
- Soak the dried kidney beans in plenty of water overnight, then drain.
- Put the beans in a pot with fresh water and bring to a rolling boil; boil hard for at least 10 minutes to destroy the natural toxins in raw kidney beans, then reduce to a simmer and cook for a further 45-60 minutes, until fully tender, topping up water as needed.
- Drain, keeping some of the cooking liquid.
- Heat the oil and cook the onion and garlic until soft, then stir in the beans, walnuts, coriander seeds, cayenne and a splash of the reserved liquid; simmer for 10 minutes, mashing some of the beans lightly to thicken.
- Season with the salt, stir in the cilantro, and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 421 kcal | 20% |
| Carbohydrates | 46.1 g | |
| Water | 360 mL | |
| Fiber | 11.5 g | 39% |
| Protein | 16.9 g | 35% |
| Tryptophan | 0.2 g | |
| Threonine | 0.68 g | |
| Isoleucine | 0.71 g | |
| Leucine | 1.3 g | |
| Lysine | 1 g | |
| Methionine | 0.24 g | |
| Cystine | 0.18 g | |
| Phenylalanine | 0.86 g | |
| Tyrosine | 0.45 g | |
| Valine | 0.85 g | |
| Histidine | 0.45 g | |
| Fat | 20.7 g | |
| Monounsaturated | 3.8 g | |
| Polyunsaturated | 13.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 10.9 g | |
| Saturated | 2.6 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 0 mg | |
| Calcium | 103 mg | 10% |
| Copper | 0.74 mg | 82% |
| Iron | 4.9 mg | 27% |
| Magnesium | 119 mg | 39% |
| Manganese | 1.4 mg | 77% |
| Phosphorus | 325 mg | 46% |
| Potassium | 1,017 mg | 22% |
| Selenium | 4 µg | 7% |
| Sodium | 413 mg | |
| Zinc | 2.4 mg | 30% |
| Thiamin (vitamin B1) | 0.46 mg | 42% |
| Riboflavin (vitamin B2) | 0.18 mg | 16% |
| Niacin (vitamin B3) | 1.6 mg | 12% |
| Pantothenic acid (vitamin B5) | 0.68 mg | 14% |
| Pyridoxine (vitamin B6) | 0.47 mg | 36% |
| Folate (vitamin B9) | 264 µg | 66% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 50.7 mg | 12% |
| Vitamin A | 23.2 µg | 3% |
| Vitamin C | 10.2 mg | 14% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.3 mg | 9% |
| Vitamin K | 38.2 µg | 42% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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