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Lobio (nutty bean dip) recipe

Lobio (nutty bean dip) recipe

3 ratings

Kidney beans, or lobio, are a Georgian favourite - here they're whizzed into a delicious spread. See method

  • Serves 8
  • 5 mins to prepare and 15 mins to cook
  • 164 calories / serving
  • Healthy

Ingredients

  • 1 tbsp olive oil
  • 1 red onion, finely diced
  • 2 sprigs thyme
  • 1 large garlic clove, finely chopped
  • 1½ tsp ground coriander
  • 1 tsp cinnamon
  • 2 x 400g cans kidney beans, rinsed and drained
  • 1 tbsp red wine vinegar
  • 200ml (1/3pt) vegetable stock
  • large handful parsley, roughly chopped
  • 100g (3 1/2oz) walnut pieces, roughly chopped
If you don't have red onions, try using white, brown or spring onions

Each serving contains

  • Energy

    685kj
    164kcal     8%

  • Fat

    11g 15%

  • Saturates

    1g 5%

  • Sugars

    3g 3%

  • Salt

    0.8g 14%

of the reference intake
Carbohydrate 12g Protein 6.3g Fibre 6.2g

Method

  1. Heat the oil in a large frying pan over a medium heat, then add the diced onion and thyme sprigs and cook for around 10 minutes, until softened. Add the garlic, spice and a generous amount of seasoning, cook for another couple of minutes, then add the kidney beans, vinegar and stock. Gently simmer for about 5 minutes, until the liquid has reduced a little.
  2. Once the liquid has reduced, take the pan off the heat and tip three quarters of the beans into a food processor with the parsley and walnuts, then whizz to a rough purée. Check the seasoning, then, while still warm, put into a deep bowl and top with the remaining kidney beans. Serve with flatbreads.

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