Georgian Kidney Bean Stew With Herbs and Walnuts (Lobio Nigvzit) - 35g Carbs, 12g Fiber, 5g Sugar
From: The Washington Post, February 7, 2012
From: Washington food writer and blogger Jenny Holm.
Traditionally, this stew is served with corn cakes.
Ground fenugreek can be found in the international aisle of large
supermarkets and at Indian groceries.
MAKE AHEAD: The sweet, sour and herbal flavors of this dish meld
with time, so the stew is best served the next day, or at least
6 to 8 hours after it has been made. Reheat over medium-low heat.
Cuisine: Eastern European
Course: Soup
Features: Make-Ahead Recipes, Meatless, Vegan
Makes about: 9 cups
Servings: 8
1 lb dried red kidney beans, picked over
5 cups water
2 medium (5 1/2 oz total) carrots, finely chopped
2 Tbsp neutral-tasting vegetable oil, such as canola,
sunflower or grapeseed
2 medium (6 to 8 oz each) yellow onions, finely chopped (2 cups)
1 cup walnut halves or pieces, finely ground
5 cloves garlic, minced
1 cup finely chopped cilantro
1/2 cup finely chopped mixed herbs, such as flat-leaf parsley, dill,
basil, celery greens and/or summer savory
1/4 cup red wine vinegar
1 Tbsp ground coriander, or to taste
1 tsp ground fenugreek, or to taste (see headnote)
2 tsp kosher salt, or to taste
1/8 tsp cayenne pepper, or to taste
Place the dried beans in a deep bowl and cover with at least 3 inches
of water. Soak overnight.
Drain the beans, placing them in a large pot with the 5 cups of water.
Add the carrots; bring to a boil over high heat, then reduce the heat
to medium and cook (uncovered) for 25 minutes or until the beans have
softened but are still chewy.
Meanwhile, heat the oil in a large saute pan over medium heat. Add the
onions and stir to coat, then cook for 5 to 7 minutes, until softened
but not browned. Transfer to the bean pot and stir to incorporate. Add
the ground walnuts, garlic, half of the cilantro and half of the mixed
herbs, the vinegar, coriander, fenugreek, salt and cayenne pepper; mix
well. Cover and cook for 20 to 30 minutes or until the beans are tender.
Stir in the remaining cilantro and mixed herbs. Taste, and adjust the
seasoning as needed. Remove from the heat.
Divide among individual bowls, or, for best flavor, transfer to a
container, cool, cover and refrigerate for 6 to 8 hours or overnight.
Reheat over medium-low heat; taste, and adjust the seasoning before
serving.
Servings: 8
Makes about: 9 cups
Nutrition per Serving:
330 Calories, 14g Fat, 2g Saturated Fat, 0mg Cholesterol, 610mg Sodium,
35g Carbs, 12g Dietary Fiber, 5g Sugar, 16g Protein
