LOBIA MASALA
Traditional North Indian style black eyed bean curry where the creamy and nutty flavour of the beans beautifully balances the spices in the onion tomato base.
Serves: 4 people
Prep : 30 mins
Cooking : 15 mins
Health Hack: Beans are known for their fibre, micro nutrient profile and protein content. This dish is a good combination of fibre, protein and energy.
Fresh Ingredients
- Black eyed beans (Lobia) - 400gms (soaked overnight)
- Onions - 2 large, finely chopped
- Tomatoes - 4 large, pureed
- Ginger-garlic paste - 2 tbsp
- Green chilli - 1, slit lengthwise (optional)
- Fresh coriander - handful, stalks and leaves chopped
- Water - 1.5 -2 litres
- Salt - to taste
- Oil - 4 tbsp
Spices
- Coriander & cumin powder – 2 tbsp
- Turmeric powder - ½ tsp
- Kashmiri chilli powder - 1 tbsp
- Garam masala - ½ tsp
Cooking Instructions
- Wash beans in a few changes of cold water and leave to soak for a couple of hours.
- Heat oil in a pressure cooker or a deep sauce pan. Add onions and brown over moderate heat. Add ginger-garlic paste and continue to sauté till the onions turn golden.
- Now add tomato puree, green chilli and continue to cook. Add coriander & cumin powder, turmeric powder, kashmiri chilli powder and cook until oil starts to separate from the masala.
- Add beans and mix well with onion tomato masala. Now add water and bring to a boil. Pressure cook for about 10-15 minutes or alternatively cook covered in a pan until they are tender.
- Check seasoning and add garam masala powder. Lower the heat and simmer for another 10-15 minutes.
- Garnish with chopped fresh coriander and serve hot with rice.
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Nutritional Info
Nutrition
Per Serving
Per 100 g
Energy (kcal)
275
169
Energy (kJ)
1,150
707
Carbs (g)
33.6
18.6
Protein (g)
11.1
6.5
Fat (g)
9.5
5
Sat. Fat (%)
0.9
0.5
Salt (g)
1.57
1.09
Fiber (g)
10
6.8
Handy Kitchen Tips
Beans are tough to cook so if cooking in an open pan I would recommend soaking them for a couple of hours or even longer.
