Lobio (Georgian Kidney Beans with Walnuts)

Rich in plant-based protein and dietary fiber, this traditional Georgian dish gains a lighter profile through a controlled portion of healthy fats from walnuts and olive oil.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 280 g (1 1/2 cups) dry kidney beans · 944 kcal in the whole recipe
• 35 g (1/3 cup) walnuts, finely ground · 229 kcal in the whole recipe
• 1 medium onion (150 g), finely chopped · 60 kcal in the whole recipe
• 1 tbsp (13 g) olive oil · 115 kcal in the whole recipe
• 3 garlic cloves (12 g), minced · 18 kcal in the whole recipe
• 20 g fresh cilantro, finely chopped · 5 kcal in the whole recipe
• 1 tbsp (15 g) apple cider vinegar · 3 kcal in the whole recipe

Method

1. Soak the dry kidney beans overnight, drain, and boil in plenty of water for about 60 minutes until tender, reserving 1/2 cup of the cooking liquid before draining.

   

2. Sauté the chopped onion in olive oil in a skillet until soft, then add minced garlic and ground coriander seeds, cooking for 1 minute more.

   

3. Partially mash the boiled kidney beans in a pot, then stir in the sautéed onion mixture, ground walnuts, vinegar, salt, and black pepper.

   

4. Add the reserved bean liquid and simmer on low heat for 10 minutes until thick and creamy, then stir in fresh cilantro and serve warm or at room temperature.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.