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Lobia

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Nutritional information

200
calories
5g
fat
14g
carbs
3g
dietary fiber
4g
protein

Lobia

Features:
  • Veg
Cuisine:
  • 1 hr
  • Serves 4
  • Medium

Ingredients

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Curry is a pungent Punjabi dish of meats or vegetables flavored with curry powder, a mix of ground coriander seed, turmeric, cumin and other spices. Lobia curry, also known as lobia masala, is a delicious and spiced curry made with black-eyed peas.

Health Benefits

  1. Lobia curry contains antioxidants, which help in the removal of free radicals in the body. The curry also helps with cardiovascular ailments.
  2. The fiber in black-eyed peas maintain and regulate the levels of blood sugar and cholesterol, as well as help in maintaining bowel health.
  3. One serving of cooked lobia curry contains 200 calories with a total fat of 5 g, total carbs of 14 g, total dietary fiber of 3 g, and total protein of 4 g.
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How to make Lobia

  1. Soak the black-eyed peas for a few hours or overnight. Rinse the black-eyed peas twice with water. Set aside.
  2. In a pressure cooker pan, heat the oil. Add the cumin seeds and allow them to sizzle.
  3. Add the minced onions and sauté until semi-transparent.
  4. Add the minced green chilli, garlic, and ginger. Sauté until the raw smell of the garlic and ginger is no more. Add tomatoes and stir.
  5. Add garam masala, red chilli powder, ground turmeric, and ground coriander.
  6. Sauté over low heat until the tomatoes soften and the mixture begins to leave the sides of the pan. (Note: This method of cooking takes a while. In Punjabi, it is known as bhunao.)
  7. Add the black-eyed peas and stir well. Add the water and salt. Stir.
  8. Pressure-cook until the black-eyed peas are completely cooked. When it is completely cooked, it should get easily crushed if you pressed it with your fingers. The cooking time is dependent on the number of hours for which the black-eyed peas were soaked.
  9. Simmer the mixture without the lid once the black-eyed peas are fully cooked in order for it to become thickened. (Note: You can also crush a few of the black-eyed peas to thickenthe curry.)

  10.  Add the minced cilantro and stir.

  1. Serve with steamed rice or roti.

Tip:

Spoon your lobia curry into a Vaya Tyffyn lunchbox. Your curry will be piping hot when you are ready for lunch at work or at school.

Trivia

  1. The black-eyed pea is known in Hindi and Punjabi as lobia.
  2. Originally cultivated in Africa, Lobia was introduced to India around 200 BC and to Europe around 300 BC.

 

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