EuropeanSoup / stew

Glossy Walnut Lobio With Charred Spring Onions

Georgian-inspired whole kidney beans in a sharp, glossy walnut sauce, crowned with smoky charred spring onions and served with wholemeal bread.

Eat nowMake-aheadContains gluten, tree nuts
Hands-on14 minTotal time17 minEnergy704 kcalProtein40g
Recipe details
HeartyEasy-goingFreezer-friendly

Equipment: Hob

Keep chilled after cooking

Glossy Walnut Lobio with Charred Spring Onions
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Lobio

Charred onions

Walnut sauce

Pan

Finish

Serve

Now we make

Method

Do the night before

  1. 1
    Defrost 330g cooked kidney beans overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

14 min hands-on 17 min altogether
  1. 2
    Drain and rinse kidney beans. Trim 6 spring onion, keeping each one whole. Crush 25g walnuts into fine sandy crumbs with a mortar or the base of a sturdy mug, crush 1 clove garlic, and roughly chop 15g coriander leaf
    πŸ– 5 min
  2. 3
    Heat 1 tsp olive oil in a wide frying pan over medium-high heat. Add the whole spring onions and cook for 4 minutes, turning them as their sides become darkly browned and softened. Lift them onto a plate
    πŸ– 4 min
  3. 4
    Lower the heat. Add the walnut crumbs, garlic, 1 tsp ground ground coriander, 1 pinch dried dried fenugreek leaves and ΒΌ tsp black pepper to the same pan and stir for 30 seconds. Add the beans and 100ml water; simmer for 5-6 minutes, stirring often, until the ground walnuts turn the liquid into a creamy, glossy sauce around the still-whole beans
    πŸ– 3 minπŸ’€ 3 min unattended
  4. 5
    Stir in 15ml apple cider vinegar, most of the chopped coriander leaf and 1 pinch salt. Lay the charred spring onions across the beans, scatter with the remaining coriander leaf, and serve with 55g wholemeal bread
    πŸ– 2 min

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Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

Explore full nutrition

Nutrition summary

At a glance

Higher inVitamin KFolateFibre
Lower inVitamin AVitamin ECalcium

Calories

704kcal

34%
Top contributors
Kidney Beans Β· 47%Walnuts Β· 24%Wholemeal Bread Β· 17%
23% cal

Protein

39.9g

63%
Top contributors
Kidney Beans Β· 72%Wholemeal Bread Β· 12%Walnuts Β· 10%
45% cal

Carbs

80.0g

Top contributors
Kidney Beans Β· 66%Wholemeal Bread Β· 22%Spring Onion Β· 6%
32% cal

Fat

24.9g

36%
Top contributors
Walnuts Β· 66%Olive Oil Β· 18%Wholemeal Bread Β· 7%

Small numbers, big impact

Everyday essentials

Fibre34.02g
116%
Top contributors
Kidney Beans Β· 72%Wholemeal Bread Β· 11%Spring Onion Β· 7%
Vitamin B120.00ΞΌg
0%
Vitamin D0.00ΞΌg
0%
Iodine0.00ΞΌg
0%
Iron14.08mg
78%
Top contributors
Kidney Beans Β· 69%Wholemeal Bread Β· 10%Spring Onion Β· 9%
Zinc5.94mg
54%
Top contributors
Kidney Beans Β· 59%Wholemeal Bread Β· 18%Walnuts Β· 13%
Calcium244.64mg
24%
Top contributors
Kidney Beans Β· 38%Spring Onion Β· 26%Walnuts Β· 10%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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