Georgian Style Beans Lobio
Georgian Lobio
Georgian Lobio is a traditional bean stew that is hearty, flavorful, and infused with the distinctive spices and herbs of Georgian cuisine. There are many variations, but the most common recipe involves slow-cooked red kidney beans, seasoned with cilantro, garlic, onions, and a blend of spices.
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Nutritional Information Per Serving
Calories
250-280 kcal
Carbs
35-38 g
Protein
9-11 g
Fat
10-12 g
Key Nutrients:
High Fiber:
The beans provide excellent fiber content, supporting digestion and heart health.
Plant-based Protein:
A good source of plant-based protein from the beans.
Healthy Fats:
Especially if using walnut oil, which is rich in omega-3 fatty acids.
Vitamins and Minerals:
This dish is high in potassium, magnesium, and iron, with some vitamin C from the cilantro and pomegranate seeds.
Ingredients
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Dry red kidney beans: 2 cups, or 3 cups canned, rinsed
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Onion: 1 large, finely chopped
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Garlic: 3-4 cloves, minced
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Fresh cilantro: 2 tbsp, chopped
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Ground coriander: 1 tsp
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Blue fenugreek: 1 tsp, optional but authentic
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Dried marigold petals: 1 tsp, optional, adds traditional flavor
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Ground cumin: 1 tsp
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Smoked paprika: 1 tsp, or regular paprika
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Fresh green chilies: 1-2, finely chopped (optional, for heat)
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Red wine vinegar: 2 tbsp
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Salt and pepper: to taste
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Walnut oil: 3-4 tbsp, or olive oil
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Khmeli-suneli: 1 tsp, Georgian spice mix, optional but recommended
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Sugar: 1 tsp, balances the flavors
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Pomegranate seeds: for garnish, optional
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Fresh herbs (parsley or cilantro): for garnish
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Walnuts: 1-2 tbsp, chopped (optional)
Instructions
1. Prepare the beans:
- If using dry kidney beans, rinse them well, then soak them overnight in plenty of water. Drain and rinse again.
- Place the beans in a large pot, cover them with water, and bring to a boil. Lower the heat and simmer for 1.5 to 2 hours until the beans are tender but not falling apart. Drain the beans, reserving some of the cooking liquid.
- If using canned beans, rinse them well and skip the boiling step.
2. Sauté the vegetables:
- Heat the walnut oil (or olive oil) in a large pan over medium heat. Add the onions and cook until soft and golden, about 8-10 minutes.
- Add the garlic and chilies (if using) and sauté for another 1-2 minutes until fragrant.
3. Spice it up:
- Stir in the coriander, blue fenugreek, dried marigold petals, cumin, and smoked paprika. Cook for about 1 minute to let the spices bloom and release their flavors.
4. Combine the beans:
- Add the cooked beans to the pan, along with a splash of the reserved bean cooking liquid (or water if you used canned beans). Stir well to combine and let the mixture simmer for about 10 minutes so the flavors can meld together.
5. Season the dish:
- Stir in the red wine vinegar, sugar, khmeli-suneli, salt, and pepper. Taste and adjust the seasoning as needed. If the stew is too thick, add a bit more bean cooking liquid or water to reach your desired consistency.
6. Finishing touches:
- Stir in the chopped cilantro and cook for another 2-3 minutes. If you want a smoother texture, mash some of the beans with the back of a spoon. This creates a thicker, creamier consistency.
7. Serve:
- Garnish with fresh herbs, a sprinkle of chopped walnuts, and pomegranate seeds for a pop of color and flavor.
- Serve warm with Georgian cornbread (Mchadi), fresh lavash, or crusty bread. You can also serve it alongside pickled vegetables or a fresh Georgian tomato and cucumber salad.
Tips:
- For an authentic Georgian touch, use blue fenugreek and khmeli-suneli, which are key spices in Georgian cuisine. If you can’t find them, substitute with a mix of coriander, cumin, and a touch of nutmeg or thyme.
- For a spicier Lobio, add more chilies or cayenne pepper.
- This dish is even better the next day, so it’s perfect for meal prep or making ahead of time.
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