Georgian Green Bean Lobio
manganese (Mn)
Vitamin C
Vitamin K
silicon (Si)
copper (Cu)
Fiber
Description
Aromatic Georgian dish of green beans with walnuts, cilantro and spices
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Green beans (string beans) — 150 г
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Onion — 0.25 шт
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Bell pepper (red) — 0.25 шт
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Tomatoes — 0.25 шт
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Garlic — 1 зубчик
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Whole coriander seeds — 0.5 ч.л.
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Khmeli-suneli (Georgian spice mix) — 0.5 ч.л.
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Chili pepper (fresh, hot) — 3 г
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Apple cider vinegar — 0.5 ст.л.
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Walnuts — 10 г
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Cilantro (coriander, fresh) — 3 г
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Ghee (clarified butter) — 0.5 ст.л.
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Sea salt — 0.5 ч.л.
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Black peppercorns — 20 г
- Thaw the green beans, cut into 3-4 cm pieces if needed
- Boil the beans in salted water for 5-7 minutes until tender, drain
- Slice the onion into half rings, bell pepper into strips, dice the tomatoes
- Heat ghee in a pan, sauté the onion until translucent
- Add the bell pepper, cook for 3-4 minutes
- Add the tomatoes, simmer for 5 minutes until soft
- Crush the walnuts in a mortar or blender into crumbs
- Finely chop the cilantro, garlic and chili pepper
- Crush coriander seeds and black peppercorns in a mortar
- Add beans, walnuts, all spices, salt, garlic and chili to the vegetables
- Pour in apple cider vinegar, stir and simmer on low heat for 5-7 minutes
- Remove from heat, sprinkle with cilantro and let rest for 5 minutes
279
89 kcal / 100 g
kcal
8.2 g
2.6 g / 100 g
Protein
33.5 g
10.7 g / 100 g
Carbohydrates
15.7 g
5.0 g / 100 g
Fats
5.6 g
1.8 g / 100 g
Ash
13.1 g
4.2 g / 100 g
Fiber
78.8%
Water
6.6 g
2.1 g / 100 g
Sugars
5.7 g
1.8 g / 100 g
Starch
1.04 g
0.33 g / 100 g
Omega-3
3.89 g
1.24 g / 100 g
Omega-6
5.5 g
1.8 g / 100 g
SFA
