Georgian Lobio – Spiced Kidney Beans with Walnuts

Lobio is Georgia's everyday bean pot: kidney beans slow-cooked with walnuts and coriander. Fully plant-based and packed with fibre — 14 g per serving.

Total
70 min
Servings
4 servings
Difficulty
Easy
Calories · per serving
340 kcal
Ecem Akkaba

Written by

Ecem Akkaba · Dietitian

Dietitian, graduate of İstanbul Medipol University. She develops the recipes and nutrition values on FitZen.

Updated:

Georgian Lobio – Spiced Kidney Beans with Walnuts

In short

Georgian Lobio – Spiced Kidney Beans with Walnuts contains 340 calories per serving: 15 g protein, 44 g carbohydrate and 11 g fat. It takes 70 minutes in total and makes 4 servings.

About this recipe

Lobio is cooked in almost every Georgian household at least once a week. The name simply means "beans", and the dish shifts from region to region — soupy in some villages, close to a thick mash in others.

This version skips meat entirely; the protein comes from beans and walnuts together. The walnuts are not just for flavour — they give the pot a creamy body and a satisfying fat profile that is rich in monounsaturated fats.

The high fibre content keeps you full for hours. If you want to round the meal out further, a bowl of yoghurt alongside is all it needs.

Method

  1. 1

    Rinse the soaked beans well, cover with fresh water by three fingers and simmer with the lid ajar for 40-45 minutes until tender. If using canned beans, drain and rinse.

  2. 2

    Heat the olive oil in a wide pot and cook the onion over medium heat for 6-7 minutes, until the edges just start to caramelise.

  3. 3

    Add the garlic, ground coriander seed and fenugreek and cook for one more minute — the spices should bloom, not burn.

  4. 4

    Add the cooked beans along with 1½ cups of their cooking liquid. Season with salt and pepper and simmer gently for 15 minutes.

  5. 5

    Mash about a third of the beans against the side of the pot with the back of a ladle. This thickens the dish without any flour.

  6. 6

    Stir in half the walnuts and half the coriander, cook for 5 more minutes, then take off the heat.

  7. 7

    Serve warm, topped with the remaining walnuts, fresh coriander, pomegranate seeds and red onion.

Tips

  • Never cook dried beans in their soaking water. Changing it reduces the oligosaccharides that cause bloating and cleans up the flavour.
  • Walnuts soften once they sit in the pot. If you like crunch, hold all of them back and scatter them on at the table.
  • It tastes better the next day as the spices settle. Keeps 4 days refrigerated, 3 months frozen.

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