Lobio (Georgian Bean Stew)

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 35 minutes

材料

2 tablespoons extra virgin olive oil

1 medium onion, diced

Fine sea salt and freshly ground black pepper

4 medium garlic cloves, minced

2 teaspoons ground coriander (or khmeli suneli if you have it)

1 dried bay leaf

Two 400g cans kidney beans, drained and rinsed* (see note below)

50g walnuts, finely chopped

1 1/2 tablespoons balsamic vinegar

1 tablespoon tomato paste

1 teaspoon maple or date syrup*

Cilantro, for serving

手順

Heat 2 tablespoons oil in a large high-sided skillet over medium heat. Add the onion with 1/4 teaspoon salt and cook until soft and golden, stirring occasionally, 8 to 10 minutes.

Add 4 minced garlic cloves, 2 teaspoons coriander, and 1 bay leaf, and cook for 30 seconds more.

Add about half of the beans and crush them with a potato masher until most of them are smashed. Then add the remaining beans, as well as the walnuts, 1 1/2 tablespoons balsamic, 1 tablespoon tomato paste, 1 teaspoon maple syrup, and 240ml water, and stir to combine.

Bring to a boil, cover with a lid, and turn the heat down to low. Simmer until thick and fragrant, stirring occasionally, about 15 minutes. If it gets too thick, add a splash more water during cooking.

Taste and adjust the seasonings if needed. Sprinkle with cilantro before serving.

栄養

• サービングサイズ: 1/6 of the recipe
• カロリー: 235
• 脂肪総量: 11.4 g
• 炭水化物総量: 25.5 g
• 食物繊維: 8.8 g
• タンパク質: 10.2 g