LOBIA MASALA

LOBIA MASALA
Nidhi
by Nidhi
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.

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.
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