Indulge in the rich flavors of Georgia with our traditional Lobio, a hearty bean stew that encapsulates the essence of Georgian cuisine. Bursting with a symphony of spices, tender beans, and aromatic herbs, this dish promises a culinary journey through the vibrant streets of Tbilisi. Slow-cooked to perfection, each spoonful of our Lobio transports you to the sun-kissed hills of the Caucasus, where hospitality meets gastronomic delight. Whether enjoyed as a comforting meal on a chilly evening or shared among friends at a festive table, our Georgia Lobio invites you to experience the warmth and hospitality of Georgian culture in every bite.

Ingredients:

• 2 cups dried kidney beans or red beans
• 1 large onion, finely chopped
• 3 cloves garlic, minced
• 2 tablespoons tomato paste
• 2 medium tomatoes, diced
• 2 tablespoons olive oil
• 1 teaspoon ground coriander
• 1 teaspoon ground fenugreek
• 1 teaspoon ground marigold (optional, but adds a unique flavor)
• 1 teaspoon ground hot chili pepper (adjust to taste)
• Salt to taste
• Chopped fresh cilantro or parsley for garnish

Instructions:

1- Rinse the dried beans under cold water and soak them overnight in a large bowl with plenty of water. Alternatively, you can quick soak them by bringing them to a boil in a pot of water, then letting them sit for an hour off the heat.

2- Once the beans are soaked, drain and rinse them again. Place them in a large pot and cover with fresh water. Bring to a boil, then reduce the heat to low and simmer until the beans are tender, about 45 minutes to 1 hour. Drain and set aside.

3- In a large skillet or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for another minute until fragrant.

4- Stir in the tomato paste, diced tomatoes, ground coriander, ground fenugreek, ground marigold (if using), and ground hot chili pepper. Cook, stirring occasionally, for about 5 minutes until the tomatoes break down and the mixture thickens slightly.

5- Add the cooked beans to the skillet or Dutch oven, stirring well to coat them with the tomato mixture. Season with salt to taste.

6- Reduce the heat to low and let the stew simmer for another 15-20 minutes to allow the flavors to meld together.

7- Once the stew is ready, remove it from the heat and let it cool slightly. Serve hot, garnished with chopped fresh cilantro or parsley.

Enjoy your Georgia Lobio - Georgian Bean Stew with some crusty bread or alongside rice for a satisfying meal!

nutritional values :

Dried Kidney Beans (cooked, 1 cup):

• Calories: 225
• Protein: 15g
• Carbohydrates: 40g
• Fat: 0.9g
• Fiber: 11g
• Iron: 4mg
• Potassium: 713mg
• Sodium: 2mg

benefits

• Excellent source of plant-based protein
• High in dietary fiber, promoting digestive health
• Rich in iron, supporting red blood cell production
• Good source of potassium, essential for heart health

Onion (1 medium):

• Calories: 44
• Protein: 1g
• Carbohydrates: 10g
• Fat: 0.1g
• Fiber: 2g
• Vitamin C: 9mg
• Potassium: 208mg
• Sodium: 5mg

benefits

• Contains antioxidants that may reduce the risk of chronic diseases
• Provides fiber for digestive health
• Contains vitamin C, supporting immune function
• May have anti-inflammatory properties

Garlic (3 cloves):

• Calories: 13
• Protein: 0.6g
• Carbohydrates: 3g
• Fat: 0.1g
• Fiber: 0.2g
• Vitamin C: 3mg
• Potassium: 36mg
• Sodium: 1mg

benefits

• Possesses antimicrobial properties, aiding in fighting infections
• Contains compounds that may help lower blood pressure
• Rich in antioxidants, protecting against cell damage
• May have anti-inflammatory effects

Tomato Paste (2 tablespoons):

• Calories: 30
• Protein: 1.4g
• Carbohydrates: 6.7g
• Fat: 0.2g
• Fiber: 1.2g
• Vitamin C: 5mg
• Potassium: 279mg
• Sodium: 21mg

benefits

• High in lycopene, a powerful antioxidant linked to various health benefits
• Contains vitamin C, supporting immune function and skin health
• Provides potassium, essential for heart health
• May help reduce the risk of certain cancers

Olive Oil (2 tablespoons):

• Calories: 239
• Fat: 27g
• Vitamin E: 2mg

benefits

• Rich in monounsaturated fats, promoting heart health
• Contains antioxidants, protecting against oxidative damage
• May help reduce inflammation in the body
• Supports the absorption of fat-soluble vitamins

Tomatoes (2 medium):

• Calories: 44
• Protein: 2g
• Carbohydrates: 10g
• Fat: 0.4g
• Fiber: 3g
• Vitamin C: 28mg
• Potassium: 407mg
• Sodium: 9mg

benefits

• Excellent source of vitamin C, supporting immune function and skin health
• Rich in antioxidants, protecting against cell damage
• Contains lycopene, linked to reduced risk of certain cancers
• Provides potassium, important for heart health and blood pressure regulation

Note: Nutritional values are approximate and can vary based on factors such as specific ingredients used, cooking methods, and serving sizes.