Embark on a culinary adventure through the rich tapestry of Armenian cuisine with our delightful recipe for Lobio. A staple dish in Armenian households, Lobio is a hearty and flavorful bean stew that captures the essence of the region's culinary heritage. Packed with wholesome ingredients and aromatic spices, this dish not only satisfies the palate but also offers a taste of the warm and vibrant culture of Armenia.

In this recipe, we will guide you through the art of creating authentic Armenian Lobio, providing insights into the traditional cooking techniques and secret ingredients that make this dish a beloved classic. Whether you're a seasoned chef or a home cook eager to explore new flavors, join us as we unravel the layers of taste and tradition that define Armenian Lobio. Get ready to savor the goodness of this comforting and nourishing dish that has been passed down through generations, bringing families together around the table to enjoy the simple pleasures of life.

Ingredients:

• 2 cups dried kidney beans
• 1 large onion, finely chopped
• 3 cloves garlic, minced
• 1 large tomato, diced
• 2 tablespoons tomato paste
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon cayenne pepper (adjust to taste)
• Salt and black pepper to taste
• 3 tablespoons olive oil
• Fresh cilantro or parsley for garnish
• Lemon wedges for serving

Instructions:

Soak and Cook the Beans:

1- Rinse the dried kidney beans and soak them overnight in plenty of water.

2- Drain and rinse the soaked beans, then transfer them to a large pot.

3- Cover the beans with fresh water, bring to a boil, and then simmer until they are tender. This may take about 1 to 1.5 hours. You can also use a pressure cooker to expedite the process.

Prepare the Base:

1- In a large skillet, heat olive oil over medium heat.

2- Add finely chopped onions and sauté until they become translucent.

Add Aromatics:

1- Stir in minced garlic and cook for another minute until fragrant.

Introduce Tomatoes:

1- Add diced tomatoes and tomato paste to the skillet. Cook until the tomatoes break down and the mixture thickens.

Spice it Up:

1- Mix in ground cumin, paprika, cayenne pepper, salt, and black pepper. Adjust the spices according to your taste preferences.

Combine with Beans:

1- Once the beans are cooked, drain them and add them to the skillet with the tomato mixture. Stir well to coat the beans in the flavorful sauce.

Simmer:

1- Allow the mixture to simmer over low heat for about 15-20 minutes, allowing the flavors to meld.

Garnish and Serve:

1- Garnish the Armenian Lobio with fresh cilantro or parsley.

2- Serve the Lobio hot, accompanied by lemon wedges for a burst of citrusy freshness.

Enjoy your journey into Armenian cuisine with this delicious and nutritious Lobio recipe!

Nutritional Values:

Certainly, while specific nutritional values can vary based on factors like brand and preparation methods, here are approximate values per serving for the key ingredients in the Armenian Lobio recipe:

Per Serving (1/6th of the recipe):

Dried Kidney Beans (1 cup cooked):

• Calories: 225
• Protein: 15g
• Carbohydrates: 40g
• Fiber: 11g
• Fat: 1g
• Iron: 4mg
• Sodium: 2mg

benefits:

• Rich in protein, fiber, and iron.
• Promotes heart health and helps regulate blood sugar levels.

Onion (1 medium-sized):

• Calories: 46
• Protein: 1g
• Carbohydrates: 11g
• Fiber: 2g
• Fat: 0g
• Vitamin C: 11mg
• Folate: 22mcg

benefits:

• Contains antioxidants and anti-inflammatory properties.
• Supports immune function and heart health.

Garlic (3 cloves):

• Calories: 13
• Protein: 1g
• Carbohydrates: 3g
• Fiber: 0g
• Fat: 0g
• Vitamin C: 3mg

benefits:

• Known for its antibacterial and antiviral properties.
• Supports cardiovascular health and may help lower cholesterol.

Tomato (1 medium-sized):

• Calories: 22
• Protein: 1g
• Carbohydrates: 5g
• Fiber: 1g
• Fat: 0g
• Vitamin C: 7mg
• Vitamin A: 1025 IU

benefits:

• Excellent source of vitamins C and A.
• Rich in antioxidants, supporting overall health and immune function.

Tomato Paste (2 tablespoons):

• Calories: 30
• Protein: 1g
• Carbohydrates: 7g
• Fiber: 2g
• Fat: 0g
• Vitamin C: 5mg
• Iron: 1mg

benefits:

• Concentrated source of vitamins and minerals.
• Adds flavor and depth to dishes with minimal calories.

Ground Cumin (1 teaspoon):

• Calories: 8
• Protein: 0g
• Carbohydrates: 1g
• Fiber: 0g
• Fat: 0g
• Iron: 1mg

benefits:

• Contains antioxidants and may have anti-inflammatory benefits.
• Supports digestion and provides a distinct warm flavor.

Paprika (1 teaspoon):

• Calories: 6
• Protein: 0g
• Carbohydrates: 1g
• Fiber: 1g
• Fat: 0g

benefits:

• Rich in antioxidants, including vitamin C.
• May have anti-inflammatory properties.

Cayenne Pepper (1/2 teaspoon):

• Calories: 3
• Protein: 0g
• Carbohydrates: 1g
• Fiber: 0g
• Fat: 0g

benefits:

• Contains capsaicin, which may boost metabolism.
• Has potential anti-inflammatory and pain-relief properties.

Olive Oil (3 tablespoons):

• Calories: 358
• Protein: 0g
• Carbohydrates: 0g
• Fiber: 0g
• Fat: 40g
• Vitamin E: 4mg

benefits:

• Healthy monounsaturated fats promote heart health.
• Provides antioxidants and anti-inflammatory benefits.

Fresh Cilantro or Parsley (for garnish):

• Calories: 1
• Protein: 0g
• Carbohydrates: 0g
• Fiber: 0g
• Fat: 0g
• Vitamin C: 1mg

benefits:

• High in vitamins A and K.
• Supports digestion and adds fresh flavor.

Lemon Wedges (1 medium-sized):

• Calories: 4
• Protein: 0g
• Carbohydrates: 1g
• Fiber: 0g
• Fat: 0g
• Vitamin C: 12mg

benefits:

• Excellent source of vitamin C.
• Adds a burst of citrus flavor and supports immune health.

Keep in mind that these values are approximate and can vary based on specific brands and preparation methods. It's always a good idea to check the nutritional information on product labels for accuracy.