lobio rich in vitamins and minerals such as: vitamin B9 - 12%, potassium - 14.3%, phosphorus - 13.6%, iron - 11.1%, manganese - 12.8%, copper - 15.9%

How is Lobio useful?

Vitamin B9 as a coenzyme, they are involved in the metabolism of nucleic acids and amino acids. Folate deficiency leads to impaired synthesis of nucleic acids and protein, which results in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient consumption of folate during pregnancy is one of the causes of prematurity, malnutrition, congenital malformations and developmental disorders of the child. A strong association has been shown between folate and homocysteine levels and the risk of cardiovascular disease.
Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the course of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin-deficient atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; essential for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by a slowdown in growth, disorders in the reproductive system, increased fragility bone tissue, disorders of carbohydrate and lipid metabolism.
Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the assimilation of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. Deficiency is manifested by disorders in the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.

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You can see a complete guide to the most useful products in the appendix.

The original taste and nutritional value of the traditional Georgian dish lobio won him admirers far beyond the borders of Georgia. There are many lobio recipes, and its preparation from different types grain beans brings variety not only to the range of tastes, but also changes the calorie content of the finished dish. Below are the calorie information for lobio made with red beans.

Features of red beans

Red beans are actively included in diets for weight loss for a reason. It contains a large percentage of complex carbohydrates that swell in the digestive tract, which is why the satiety effect is well preserved. This type of beans, to a greater extent than white beans, helps to cleanse the intestines. Red beans have a moderate diuretic effect, lower blood sugar levels and increase glucose tolerance, and reduce the intensity of cholesterol synthesis. All this leads to weight loss and improvement of the body.

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

With this product, essential amino acids, organic acids, trace elements, flavonoids, vitamins, especially B1, enter the body. 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.

Calorie content of red beans

100 grams of boiled red beans contains on average

Proteins ̶ 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 and carbohydrates is 1: 2.5, which demonstrates the enrichment of the product with proteins.

Calorie content ̶ 123 kilocalories per 100 grams.

Calories in finished lobio in Georgian

The calorie content of a finished dish is the sum of the calorie content of the constituent products thermally processed according to the recipe. You need to know how much and what products are used to prepare a dish. Classic recipe lobio in Georgian includes (based on 3 portions of 200 g each):

The other ingredients, mainly spices, are either zero or negligible.

Calculations show that the calorie content per 100 grams of classic lobio in Georgian is about 196 kilocalories, and the calorie content of a two-hundred-gram portion of lobio is 391.6 kilocalories.

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 weight per serving	One serving (200 g) of lobio contains (in g)
Ingredients and their weight per serving		Fats	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: proteins ̶ 10.35, fats ̶ 30.47, carbohydrates ̶ 29.41 gr. The ratio of bju ̶ 1: 3: 3.

The ratio indicates a high protein content and a relatively low carbohydrate content. If desired, you can reduce the second component in the resulting proportion, if you cook the dish with the addition of a smaller amount vegetable oil and / or stop using nuts. This will have little effect on taste bean dishes, but will make it even more appealing to weight loss diets.

Output

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

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
Hops-suneli - 1 teaspoon
Greens (dill, cilantro, parsley, basil) - 5 sprigs 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. Transfer the beans to a deep bowl, pour over 2 cups cold water, leave for 8 hours.
3. Cut 1 peeled onion into half rings.
4. Finely chop the garlic.
5. Cut 4 tomatoes into small wedges.
6. Cut into 5 sprigs of cilantro, dill, parsley, basil.
7. Cut 1 hot red pepper pod in half, remove the seeds and chop finely.
8. Chop with a knife (not very finely) half a glass of walnuts.
9. Drain the unabsorbed liquid from the soaked beans, rinse the beans.
10. Put beans in a saucepan, pour 3 glasses of water and put on medium heat.
11. When the contents of the saucepan boil, reduce heat to low, remove foam and cook for about 1 hour. The beans should be soft, but keep their shape.
12. Drain the water from the finished beans into a separate bowl.
13. Pour 3 tablespoons of vegetable oil into a frying pan and put on medium heat.
14. Add the onion to the pan, fry for 3 minutes.
15. Add tomatoes and red hot peppers, fry for 3 minutes.
16. Add walnuts, half chopped greens, 1 teaspoon of salt, 1 teaspoon of suneli hops.
17. Put the contents of the frying pan into a saucepan with beans, mix everything and add a little water, in which the beans were cooked. The consistency of lobio can be compared to thick sour cream.
18. Place a saucepan over medium heat and cook for 7 minutes. Add the garlic to the pan 1 minute until tender.
Serve the lobio, sprinkle with the remaining herbs. On the second day, this dish becomes even tastier.

Red beans - extremely useful product... It contains many vitamins of group B, PP, H, C, minerals calcium, potassium, copper, zinc, iron, manganese, sodium, aluminum, phosphorus, cobalt. Due to the richness of the product with complex carbohydrates, beans are recommended for inclusion in the diet for most diets.

The calorie content of boiled red beans per 100 grams is 123.2 kcal. 100 g of product:

7.81 g protein;
0.52 g fat;
21.2 g of carbohydrates.

Boiled beans are enriched with flavonoids, inulin, arginine. Eating such legumes is recommended for the prevention of atherosclerosis, heart rhythm disturbances, for quick recovery after heavy physical exertion.

Calorie content of boiled red beans in tomato sauce per 100 grams

Calorie content per 100 grams of boiled red beans in tomato sauce 69.6 kcal. A 100-gram serving of this dish contains:

4.11 g protein;
0.31 g fat;
12.5 g carbohydrates.

Recipe for Cooking Beans in Tomato Sauce:

peel off the skin from 5 tomatoes covered with boiling water;
2 tomatoes are grated and placed in a saucepan;
3 tomatoes are cut into small pieces and added to grated tomatoes;
1 finely chopped carrot is poured into the resulting mixture;
the vegetable mixture is salted and pepper to taste, boiled over high heat until the tomatoes thicken;
after that, a slow fire is set, and cooking continues for another 8 - 10 minutes;
put 500 g of boiled beans in the resulting tomato sauce;
the dish is cooked for 10 - 15 minutes.

Calorie content of canned red beans per 100 grams

The calorie content of canned red beans per 100 grams is 99.2 kcal. 100 g of product:

6.73 g protein;
0.31 g fat;
17.3 g of carbohydrates.

Canned red beans preserve many vitamins of group B, C, PP. Due to their low calorie content, such foods are often included in the diet for weight loss and during diets.

Calorie content of red bean lobio per 100 grams

Calorie content of red bean lobio per 100 grams is 89 kcal. Per 100 gram serving:

3.48 g protein;
6 g fat;
5.7 g carbohydrates.

Steps for making red bean lobio:

0.5 kg of red beans are soaked in water overnight;
the old water is drained, new is poured, the beans are cooked for 90 minutes;
100 g walnut and 1 pc. chopped onions;
the onions are stewed in a pan for a few minutes;
chopped nuts and boiled beans are added to stewed onions;
put 3 tablespoons in the resulting mixture tomato paste, turmeric and salt to taste;
the dish is stewed for 20 minutes;
a few minutes before the end of stewing, lobio is seasoned with chopped garlic (4 cloves) and ground pepper (to taste).

The benefits of red beans

The benefits of red beans are quite large and are as follows:

the product is useful for strengthening the immune system, normalizes the functioning of the nervous system;
proven beneficial features beans to improve skin health;
doctors recommend eating red beans for the prevention of oncology, cleansing the body of toxins and toxins
legume dishes have a low calorie content, therefore, are indicated for losing weight and during a diet;
due to the saturation of the product with slow carbohydrates, red beans relieve hunger for a long time, energize the body;

zinc, copper and potassium contained in legumes are useful for activating the functions of the genitourinary and cardiovascular systems;
the benefits of beans for improving male potency have been confirmed;
product stimulates fast growth hair, indicated for rheumatic diseases and bronchitis;
boiled red beans are indispensable for the prevention of anemia, helps relieve puffiness.

The harm of red beans

Contraindications to eating red beans are:

tendency to flatulence;
exacerbation of diseases of the gallbladder, kidneys, stomach and intestines;
colitis, gastritis, nephritis;
the product is not recommended to be included in the diet for gout;
older people should reduce the amount of red beans they consume, as they are poorly absorbed.

Never eat raw red beans. Such a product contains a toxic substance glycoside, which is destroyed only during heat treatment.

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

In Europe, beans could be seen both on the peasant table and on the emperor's plate - it is known that they were Napoleon's favorite camping food. By the way, this crop came to Russian gardens precisely from France, but at first it was grown as an ornamental one.

Currently, we eat not only ordinary, but also green beans - not only tasty, but also low-calorie dishes are obtained from them. Read more about it in a separate issue.

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

Beans are well known as a dietary product that can help reduce excess weight and improve digestion. Seeds and pods are edible in her - they are boiled, fried, stewed, baked and canned. Beans make excellent appetizers, salads, soups, side dishes and main courses. 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.

Dietetic Applications and Culinary Compatibility

To reduce the calorie content of the daily diet, the following dishes with the addition of beans can be added to the regular menu:

lobio;
vegetable salads;

vegetable soups;
stew of vegetables.

In them, beans go well with:

Due to their low calorie content, as well as their high protein and vitamin content, beans have become part of the diet. This product is built on a special bean mono diet, mainly involving its use in a boiled form.

Bean recipes and calories

Calorie content and recipe for lobio with beans

The recipe for this popular Georgian dish uses:

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

This delicious and light vegetarian snack contains only 67 kcal per 100 g.

Fried eggs with green beans

Not a bad breakfast option. You will need:

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

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

Mushroom soup with green beans

To prepare it, your refrigerator should contain:

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

The soup turns out to be very tasty, and if after one portion you want some supplements, you don't have to worry about your figure, because 100 grams of it contains only 13 kcal!

Green Bean Casserole

The dish is being cooked in the oven. Its 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 a brighter taste, you can add a little cumin, but you do not need to salt and season the casserole. In a 100 gram serving, you can count 113 kcal.

Bean salad

Will become a decoration festive table... And don't 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 lettuce will "pull" only 115 kcal, so even those who are losing weight will be able to afford a small portion.

Nutritional value and chemical composition of beans

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

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

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

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