Products
  Red Beans - 1 cup
  Onions - 1 piece
  Tomatoes - 4 pieces
  Garlic - 2 prongs
  Red hot pepper - 1 piece
  Walnuts (kernels) - half a glass
  Salt - 1 teaspoon
  Suneli hops - 1 teaspoon
  Greens (dill, cilantro, parsley, basil) - 5 branches each
  Vegetable oil - 3 tablespoons
  Water - 5 glasses

How to cook lobio
  1. Pour 1 cup of dry beans into a colander and rinse under running water.
  2. Put the beans in a deep bowl, pour 2 cups of cold water, leave for 8 hours.
  3. Cut into half rings 1 peeled onion.
  4. Finely chop the garlic.
  5. Cut into small slices 4 tomatoes.
  6. Cut 5 branches of green cilantro, dill, parsley, basil.
  7. Cut in half 1 pod of hot red pepper, remove the seeds and chop finely.
  8. Chop with a knife (not very finely) half a glass of walnuts.
  9. Drain the non-absorbed liquid from the soaked beans, rinse the beans.
  10. Put the beans in a saucepan, pour 3 cups of water and put on medium heat.
  11. When the contents of the pan boil, reduce the heat to small, remove the foam and cook for about 1 hour. Beans should be soft, but retain their shape.
  12. Drain the finished beans into a separate bowl.
  13. Pour 3 tablespoons of vegetable oil into a skillet and put on medium heat.
  14. Add onions to the pan, fry for 3 minutes.
  15. Add tomatoes and red hot pepper, fry for 3 minutes.
  16. Add the walnuts, half the chopped herbs, 1 teaspoon of salt, 1 teaspoon of the hops-suneli.
  17. Put the contents of the pan into the pot with beans, mix everything and add a little water in which the beans were cooked. The consistency of lobio can be compared with thick sour cream.
  18. Put the pan on medium heat and cook for 7 minutes. Add garlic to the pan 1 minute before cooking.
  Serve lobio, sprinkled with the remaining herbs. On the second day, this dish becomes even tastier.

The original taste and nutritional value of a traditional Georgian dish of lobio earned him admirers far beyond the borders of Georgia. There are a lot of recipes for lobio, and its preparation from different types of grain beans brings variety not only to the gamut, but also changes the calorie content of the finished dish. The following is caloric value information for lobio made from red beans.

Features of Red Beans

Not without reason, red beans are actively included in diets to reduce body weight. It contains a large percentage of complex carbohydrates that swell in the digestive tract, which is why the saturation effect is well preserved. This type of bean to a greater extent than white, helps to cleanse the intestines. Red beans give a moderate diuretic effect, reduce blood sugar and increase glucose tolerance, reduce the intensity of cholesterol synthesis. All this leads to weight loss and healing the body.

Compared to white, red beans are noticeably enriched with natural antioxidants, which reduce the processes of cell destruction and degeneration.

Essential amino acids, organic acids, microelements, flavonoids, vitamins, especially B1, enter the body with this product. The latter is vital for cellular respiration and normalizes the function of the heart muscle, smooth muscles of internal organs, the state of the bronchi, digestive system, and skin integuments.

Calorie Red Beans

100 grams of boiled red beans contains an average of

• Protein ̶ 8,
• Fat ̶ 0.5,
• Carbohydrates ̶ 21 gr,

That is, the ratio of bju is 16: 1: 42. There is little fat, and the ratio of proteins to carbohydrates is 1: 2.5, which demonstrates the enrichment of the product with proteins.

Calories ̶ 123 kilocalories per 100 grams.

Calories in finished Georgian Lobio

The calorie content of the finished dish is the sum of the calorie content of the constituent products, thermally processed according to the recipe. It is required to know how many and what products are spent on cooking. The classic Georgian Lobio recipe includes (per 3 servings of 200 g each):

Other ingredients, mainly spices, have either zero calorie content or can be neglected.

The calculation shows that the calorie content per 100 grams of classic Lobio Georgian is about 196 calories, and the calorie content of a two-hundred-gram portion of lobio is 391.6 kilocalories.

The balance of proteins, fats and carbohydrates

To determine the balance, you need to know how many grams of protein, fat and carbohydrates are in one serving of lobio.

Ingredients and their mass in one serving	In one portion (200 g) lobio is contained (in gr)
		Zhirov	Carbohydrates
Red Beans, 83 gr	6,49	0,42	17,43
Vegetable oil, 22 gr	0	21,99	0
Tomato, 50 gr	0,3	0,05	2,05
Onions, 33 gr	1,0	0,03	3,3
Bulgarian pepper, 33 gr	0,4	0,03	3,4
Peeled walnuts, 13 gr	1,56	7,93	1,82
Cilantro (or parsley), 17 gr	0,6	0,02	1,41

Total: protein ̶ 10.35, fat ̶ 30.47, carbohydrates ̶ 29.41 gr. The ratio of bju ̶ 1: 3: 3.

The ratio indicates a high protein content and a relatively low amount of carbohydrates. If desired, the second component can be reduced in the obtained proportion if you cook a dish with the addition of less vegetable oil and (or) refuse to use nuts. This will have little effect on the taste of a bean dish, but will make it even more attractive for adhering diets in order to reduce body weight.

Output

Thus, red bean lobio ̶ is a low-calorie dish that is tasty and complete in the selection and balance of vital nutrients. It can be recommended for inclusion in the menu adhering to an active and healthy lifestyle, people striving not to exceed the acceptable level of energy value of the daily diet.

Bean dishes are extremely popular in the cuisine of various countries, from the East and South America to Europe and Asia. Red bean is a plant that is popular all over the world. Now it is grown in different countries. However, a few centuries ago it could be found only in India, as well as Central and South America. The product history spans 7000 years.

Today, red beans has a wide area of \u200b\u200buse. It is used by both vegetarians and just people who prefer a healthy diet.

The product is used only after heat treatment. It cannot be eaten raw, since it contains toxic components, therefore, the calorie content of dry red beans is not so important, it is important to determine how many calories are in bean dishes: lobio, salads, bean soup, quesadillas, etc.

  Nutrition Facts of Red Beans

This type of bean crops is of considerable nutritional value, and in the culture of many peoples, their red bean dishes are the basis of national cuisine. The formula contains vitamins, minerals. Among the vitamins in red beans, it is worth noting vitamins B1, B2, B6, as well as zinc, copper, potassium and iron.

The chemical composition of red beans includes:

• plant fiber;
• organic acids;
• polysaccharide - starch;
• amino acids: arginine, methionine, tryptophan, lysine, histidine, tyrosine.

At the same time, there is no cholesterol in it. The ratio of BJU red bean: protein 28% / fat 6% / carbohydrates 63%.

Nutritional Information of Red Beans:

• monobasic carboxylic acids - 0.2 g;
• mineral residue - 3.6 g;
• polysaccharide 43.8;
• di - and monosaccharides - 3.2 g;
• H2O - 14 g;
• fiber - 12.4 g.

  Calorie Red Beans

The calorie content of red beans is 93 kilocalories. As for the heat-treated and canned product, its characteristics vary slightly. The calorie content of boiled red beans, which was subsequently preserved, is equal to - 99 Kcal. Beans have a lot of calories, so the dishes from it will be nutritious. This bean culture is often replaced by meat, vegetarians and just people who monitor their weight. It’s not enough for such people to know just the calorie content that beans give us, BJU plays an equally important role here.

Due to the convenience in cooking and saving time, housewives often use a canned product in their recipes for red bean dishes. However, the amount of protein in the canned version is slightly less. BZHU canned red beans -24% protein / 13% fat / 57% carbohydrates.

The calorie content of boiled red beans per 100 grams is 113 kilocalories, which indicates that after processing it grows. BZHU of boiled red beans - 27% protein / 5% fat / 62% carbohydrates.

The calorie content of stewed red beans differs insignificantly and is equal to 119.94 kilocalories (of course, provided that you did not add oil during cooking, otherwise add calories according to the instructions on the label in proportion to the amount of oil).

The composition and calorie content of red beans suggests that it will not harm the figure.

Classic Red Bean Lobio Recipe

Many beans can be prepared from red beans, today we will consider one of the most popular in the whole CIS - lobio. This appetizer, which is prepared from pre-soaked beans, is widely popular among the Transcaucasian peoples. There are a great many recipes for making lobio, we will consider a classic recipe.

We will need:

• 500 grams of beans
• 100 gr walnuts
• Three onions
• 2 tomatoes
• 3 cloves of garlic
• Small bunch of cilantro
• 1 tbsp seasoning hops suneli
• Half hot pepper
• 2 tbsp vegetable oil
• Ground salt and pepper to taste

To make a snack of beans, whose calorie content is not very large, turned out tasty and aromatic, you need to properly prepare the beans. To do this, pour the beans into a deep bowl and pour cold water. Some beans may float to the surface, such specimens must be touched, and if they are hollow in the middle, discard. For high-quality food, such raw materials will not work. Beans should lie in a bowl for 7 hours.

After this, drain the liquid, move the beans into the pan, and again fill with water. The liquid should completely cover the contents of the pan. Bring to a boil over high heat, after which the water again we change the water. Reduce the heat and cook the red beans until an hour and a half. Beans are ready if they become soft. Few beans need to be mashed with a fork in a kind of mashed potatoes, but most of the beans should remain untouched.

Now let's deal with nuts - we clear the kernels from shells and partitions, and grind them with a blender. Dice the onion so that it can be clearly seen in the finished dish. If you have a large frying pan with high sides, prepare it for future lobio. The dishes need to be pierced on fire, after which you can pour in the oil. Fry the onion a little - it should become translucent, with a little golden.

The difficult task is when preparing tomatoes for a Caucasian snack. Rinse the tomatoes thoroughly, make small cuts in the place of the stalk and on the "butt" of the fetus. Then the tomatoes need to be lowered in boiling water for 10 seconds. Then the tomatoes must be placed under a stream of cold water, and if possible, placed in a bowl with ice. After that, it will probably be easy to peel the tomatoes. Now tomatoes can be diced, like bulbs. Next, we don’t cut the cilantro very finely, but with the garlic we’ll do it more strictly - cut it as finely as possible or pass through the garlic squeezer. Combine the tomatoes and onions, add the Suneli hops, ground black pepper and dried hot pepper.

It is very important not to overdo it with the amount of hot pepper! The Caucasian peoples themselves add a lot of this seasoning to dishes, but not everyone will be able to enjoy a very spicy dish. Lobio should be fragrant and piquant, but be edible for an unaccustomed person.

In the resulting mixture of tomatoes, onions and seasonings, add beans, chopped nuts, cilantro and garlic. Pour in a little broth from under the beans. All this needs to be salt, mix well and put on low heat for 4 minutes. If the feeling that the dish is a little dry does not leave, add more “bean” water. The calorie content of red bean lobio cooked according to this recipe will be approximately 200 units per 100 grams. There are many variations of cooking, some snacks are less nutritious, some more nutritious. For example, the calorie content of red bean lobio with carrots can be about 100 units.

Do you know which product due to its high protein content is called "Vegetable meat"? This bean is one of the oldest plant crops that came to us from South America. True, mention of it can be found in ancient Roman chronicles - the descendants of Romulus and Remus made excellent decorative cosmetics from bean flour. And only at the time of Columbus from these beans began to cook various dishes.

In Europe, beans could be seen both on a peasant table and on a plate of the emperor - it is known that it was Napoleon's favorite camping food. By the way, this culture came to the Russian vegetable gardens from France, but at first it was grown as a decorative one.

At present, we eat not only ordinary, but also green beans - it produces not only tasty, but also low-calorie dishes. Read more about the separate issue.

How many calories in beans of different types and methods of preparation

Beans are well known as a dietary product that helps to reduce excess weight and improve digestion. Her seeds and pods are edible - they are boiled, fried, stewed, baked and canned. Beans make great snacks, salads, soups, side dishes and main dishes. Depending on the type and method of preparation, it has a different calorie content, and if you look at the table below, you can easily calculate its amount for your daily diet.

Dietary and culinary compatibility

To reduce the calorie content of the daily diet in the usual menu, you can enter the following dishes with the addition of beans:

• lobio
• vegetable salads;

• vegetable soups;
• vegetable stew.

In them, beans go well with:

Due to its low calorie count and high protein and vitamin content, beans have become part of the diet. Special product is built on this product. bean mono-diet, mainly providing for its use in boiled form.

Recipes and calorie content of bean dishes

Calorie and Lobio Bean Recipe

The recipe for this dish popular in Georgian cuisine uses:

• boiled red or white beans - 300 g;
• onion - 2 heads;
• garlic - 15 g;
• cilantro - half a bunch;
• walnuts - 40 g;
•   , salt to taste.

100 g of this delicious and light vegetarian snack contains only 67 kcal.

Scrambled Eggs with String Beans

Good breakfast option. You will need:

•   - 3 pieces;
• green beans - 300 g;
•   - 15 g.

Despite the low energy value of the dish - only 90 kcal per 100 g - a feeling of fullness will not leave you for quite some time.

Mushroom Soup with String Beans

To prepare it in your refrigerator should be:

• green beans - 80 g
•   - 350 g;
• carrots - 60 g;
• onion - 1 head;
• porcini mushrooms (fresh) - 330 g;
• pure water - 2.5 l.

The soup turns out to be very tasty, and if after one serving you want supplements - you can not worry about the figure, because 100 grams of it contain only 13 kcal!

Green Bean Casserole

The dish is cooked in the oven. His recipe is simple and consists of the following components:

• green beans - 300 g;
• chicken eggs - 2 pieces;
•   (fat content 3.5%) - half a glass;
• low-fat - 100 g.

For brighter flavors, you can add a little caraway, but salt and something to season the casserole is not necessary. In a 100-gram serving, you can count 113 kcal.

Bean Salad

Will become the decoration of the festive table. And do not be afraid of the word "mayonnaise"! So you will need:

• canned red beans - 300 g;
•   - 300 g;
• pickled - 200 g;
• chicken eggs - 2 pieces;
• low-fat mayonnaise - 150 g;
• olive oil - 2 tablespoons.

100 grams of salad will be “pulled” by just 115 kcal, so even those who lose weight can afford a small portion.

Nutritional value and chemical composition of beans

Of course, beans are eaten not only because of its low calorie content. This product is very useful for the body due to the substances present in it. We have already said that beans - vegetable protein champion, which, by the way, is absorbed by 80 percent. In addition, the beneficial properties of beans are caused by fiber, starch, sulfur, iron, phosphorus, and potassium contained in it.

Each of these substances has a daily intake rate - that is, the amount that we need to maintain all body functions. Having examined the detailed chemical composition of the beans, we can conclude how this product provides our need for carbohydrates, fats, proteins, vitamins, micro and macro elements.

% of the daily requirement indicated in the tables is an indicator indicating how many percent of the daily norm in a substance we will satisfy the needs of the body by eating 100 grams of beans.

A small portion of beans can compensate for not even a daily, but a weekly need for vanadium and silicon. The daily norm also exceeds the content of cobalt in it. Beans are also able to provide the body with half the required amount of phosphorus, manganese, molybdenum, selenium and copper. It is rich in vitamins B1 and B6.

Substance	Amount in 100 g of beans	% of daily requirement
Vanadium	190 mcg	475
	92 mg	307
Cobalt	18.7 mcg	187
Manganese	1.34 mg	67
Phosphorus	480 mg	60

  - the so-called bean dishes. Lobio can be made from dry beans, from green, can be with meat, can be without meat, but in any case, onions fried in oil with spices and greens are used. You can add garlic, walnuts, tomatoes or tomato paste if desired. And you can use it in different qualities: both as a side dish and as a cold appetizer.

Beans - 1.5 tbsp. (300 gr.),

Water - 1 - 1.5 L (approximately),

Vegetable oil - 1 tbsp. (10 gr.),

Onions - 1 pc. (138 gr.),

Cilantro - 1 bunch (30 gr.),

Coriander - 1 tsp (2 gr.),

Salt, pepper - to taste

Exit: 904 gr.

Energy and nutritional value of lobio

How to make lobio:

Carefully sort the beans, remove debris and small stones, rinse with cold water several times, pour plenty of water and leave for 8 - 12 hours (for example, overnight. Or soak in the morning and cook for dinner). You can add a teaspoon of baking soda to the water - this is to prevent bloating and gas in the intestines after consuming lobio.

After the beans swell, drain the water, rinse the beans, pour fresh water and put to cook.

When the water boils, reduce the heat and simmer for 10 minutes. As soon as the water turns saturated red (of course, if we boil red beans), drain the water, rinse the beans with cold water, pour water again and set it to boil. During cooking, I change the water several times (2 to 4 times), because I do not like the smell and tart taste of the red pigment of beans. When the water ceases to stain strongly, cook in this water until tender. At this time, the beans can be salted, but not very much, because during cooking the water will evaporate and the beans may turn out to be salted.

While the beans are cooked, prepare a dressing.

Finely chop the onion and sauté in a small amount of oil.

Add seasonings to the onion, those that you like, heat them together with the onion, so that they reveal their whole aroma and about 10 minutes before being ready to add the onion with seasonings to the beans.

Allow to boil together so that the beans are saturated with these tastes and smells, and the onion becomes completely soft.

At the very end of cooking, add chopped fresh herbs, boil for a minute and turn off the beans. At the same stage, along with greens,
  You can add garlic, nuts.

Before adding onions to beans, you need to pay attention to the amount of water in the pan. It should no longer cover the beans, but a small amount should still be present, because the beans should not be dry. The water level should be approximately in the middle of the bean volume or slightly less.

Well, that’s it, the beans are ready.

Calorie Lobio  may vary depending on the amount of oil used to pass the onions. The more oil, the more calories. Walnuts will also increase the calorie content of lobio. And greens and tomatoes will reduce calorie content.

Write in the comments how you cook lobio. How do you most often use it: in everyday life or on holidays?