Why it works for iron
Lobio is Georgia's everyday bean stew. Pomegranate and fresh herbs bring the vitamin C that the beans' iron needs, and it is as good cold the next day as warm.
- Iron from
- Red kidney beans
- Let in by
- Parsley, pomegranate
- In the way
- Nothing: no dairy, tea or coffee
Plant iron needs a key to get in. On this plate it has one.
Ingredients
- 180 g cooked red kidney beans
- 2 tbsp walnuts, crushed
- 1 small onion
- A bunch of coriander or parsley
- 2 tbsp pomegranate seeds
- Garlic, ground coriander, chilli, 1 tsp red wine vinegar
Method
- 1
Soften the onion in a little oil. Add the beans with a splash of water and mash about half of them.
- 2
Stir in the walnuts, garlic, spices and vinegar and warm through for 5 minutes.
- 3
Take off the heat, fold in the herbs and scatter the pomegranate on top. It is good warm or cold.
Drink water with it. Have coffee or tea 1 hour before or 2 hours after, as they hold plant iron back.
