The Atlanta Journal-Constitution
RED BEAN STEW WITH WALNUTS, HERBS AND POMEGRANATE
This weeknight-friendly bean stew takes its flavor cues from the traditional Georgian dish, lobio nigvzit. In this spin, canned kidney beans and toasted, chopped walnuts are simmered in an aromatic, seasoned mixture of pomegranate juice and broth until thickened and saucy, then brightened with fresh herbs and a pop of juicy pomegranate seeds. It’s a colorful, filling dish layered with flavor and brimming with nutrients, and it feels both familiar and excitingly new at the same time.
Storage Notes: Leftover stew can be refrigerated for up to 4 days.
½ cup (1 ¾ ounces) raw walnut halves 1 tablespoon olive oil
1 small yellow onion (about 5 ounces), diced 3 cloves garlic, minced or finely grated ½ teaspoon ground coriander
¼ teaspoon crushed red pepper flakes
½ cup pomegranate juice
2 (15-ounce) cans no-salt-added kidney
beans, drained and rinsed
1 cup low-sodium chicken broth or vegetable
broth
¾ teaspoon fine salt
¼ teaspoon freshly ground black pepper ½ cup lightly packed fresh parsley leaves, chopped, plus more whole leaves for serving
½ cup lightly packed fresh cilantro leaves, chopped, plus more whole leaves for serving
2 teaspoons red wine vinegar
¼ cup fresh pomegranate seeds
In a small, dry skillet over medium heat, toast the walnuts, stirring frequently, until fragrant, about 3 minutes. Transfer to a cutting board, let cool, then coarsely chop.
In a large (4-quart) saucepan over medium heat, heat the oil until shimmering. Add the onion and cook, stirring, until softened, about 3 minutes. Add the garlic, coriander and crushed red pepper flakes and cook, stirring, 1 minute more.
Add the pomegranate juice, increase the heat to high and cook until the juice is reduced to about 3 tablespoons, about 3 minutes. Add the beans, walnuts, broth, salt and pepper and bring to a boil, then reduce the heat to medium-low and cook until the liquid is reduced by about half and the mixture has thickened a bit, about 10 minutes.
Stir in the parsley, cilantro and vinegar. Serve garnished with the additional parsley and cilantro leaves and the pomegranate seeds. Makes 3 to 4 servings (about 3 cups).
Nutrition information per serving (¾ cup), based on 4: Calories: 210; Total Fat: 13 g; Saturated Fat: 2 g; Cholesterol: 0 mg; Sodium: 478 mg; Carbohydrates: 20 g; Dietary Fiber: 2 g; Sugar: 7 g; Protein: 11 g
This analysis is an estimate based on available ingredients and this preparation. It should not substitute for a dietitian’s or nutritionist’s advice.