Lobia Sambar: Flavorful Black Eyed Beans Stew Recipe
Black Eyed Beans Sambar
Sambar, a traditional South Indian dish, is a hearty, protein-rich lentil and vegetable stew that’s bursting with flavor and nutrients. In this version, we are incorporating black-eyed beans, known as “lobia” in Hindi, which adds a delightful texture and earthy taste. Perfectly paired with steamed rice or flatbreads, this sambar can elevate your lunch or dinner experience.
Ingredients
| Ingredient | Quantity |
|---|---|
| Black-eyed beans (lobia) | 1 cup |
| Tur dal (pigeon peas) | 1/4 cup |
| Onion (finely chopped) | 1 medium |
| Tomato (finely chopped) | 1 medium |
| Sambar powder | 2 teaspoons |
| Red chili powder | 1 teaspoon |
| Turmeric powder | 1/4 teaspoon + 1/4 teaspoon |
| Salt | 1 teaspoon |
| Garlic (finely chopped) | 2 cloves |
| Fresh coriander (finely chopped) | 1/4 cup |
| Oil | 2 tablespoons |
| Asafoetida (hing) | 1/8 teaspoon |
| Dry red chilies | 2 |
| Fenugreek seeds | 1/2 teaspoon |
| Mustard seeds | 1 teaspoon |
| Urad dal (black gram) | 1 teaspoon |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | Approximately 220 |
| Protein | 10g |
| Total Fat | 7g |
| Saturated Fat | 1g |
| Carbohydrates | 30g |
| Dietary Fiber | 8g |
| Sodium | 300mg |
Preparation Time
| Time Component | Duration |
|---|---|
| Preparation Time | 10 minutes |
| Cooking Time | 40 minutes |
| Total Time | 50 minutes |
Servings
| Servings | Quantity |
|---|---|
| Number of Servings | 4 |
Instructions
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Wash the Dal: Begin by thoroughly washing the tur dal in water two times. After rinsing, drain the dal and set it aside.
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Cook the Dal: In a pressure cooker, combine the washed tur dal with 1/4 teaspoon of turmeric powder. Mix well, cover the cooker, and cook until you hear three whistles. Once done, allow the pressure to release naturally.
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Prepare the Black-eyed Beans: In a large saucepan, add 3 cups of water and bring it to a boil. Once boiling, add the black-eyed beans and an additional 1/4 teaspoon of turmeric powder. Cook until the beans are tender. After cooking, drain the beans and keep them aside.
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Make the Tempering: Heat oil in a kadai (wok or deep pan) over medium heat. Add asafoetida, dry red chilies, fenugreek seeds, mustard seeds, and urad dal to the hot oil. Cook until the mustard seeds start to splutter and the urad dal turns golden brown.
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Add Vegetables: Stir in the chopped onion and tomato, cooking until the onion softens and becomes translucent.
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Spice It Up: Once the onion is cooked, add sambar powder, red chili powder, and salt. Mix everything thoroughly and allow it to cook for an additional 2 minutes.
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Combine and Simmer: After the spices are fragrant, add the cooked tur dal and 2 cups of water to the pan. Bring this mixture to a boil. Once boiling, add the cooked black-eyed beans and let it simmer for 3 to 4 minutes.
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Finish with Garlic: Finally, stir in the grated garlic and let it cook for another 3 to 4 minutes, allowing the flavors to meld beautifully.
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Garnish and Serve: Once cooked, turn off the heat and garnish with freshly chopped coriander. Serve the Black Eyed Beans Sambar hot, paired with rice or chow chow thoran for a wholesome meal.
Enjoy Your Meal!
This Black Eyed Beans Sambar is not just a delicious and comforting dish; it’s a treasure trove of nutrients and flavors that will surely bring joy to your dining table. Savor it with your favorite sides for a truly satisfying meal!
