Lobia Masala Recipe
Lobia Masala, a delightful North Indian dish, beautifully marries the wholesome goodness of cowpeas with an array of spices, offering a rich and flavorful culinary experience that is both nutritious and satisfying. Ideal for a hearty dinner, this recipe serves four and brings forth the essence of traditional Indian cooking while being a fantastic option for those seeking high-protein vegetarian meals.
Ingredients
| Ingredient | Quantity |
|---|---|
| Cowpeas (Lobia) | 1 cup |
| Tomato puree | 1/2 cup |
| Onion (finely chopped) | 1 medium |
| Cumin seeds | 1 teaspoon |
| Ginger (peeled and grated) | 1 inch |
| Garlic cloves | 3 cloves |
| Green chilies (finely chopped) | 2 |
| Cinnamon stick | 1 inch |
| Turmeric powder | 1/2 teaspoon |
| Coriander powder | 1 teaspoon |
| Red chili powder | 1 teaspoon |
| Garam masala powder | 1 teaspoon |
| Jaggery | 1 teaspoon |
| Lemon juice | 1 teaspoon |
| Salt | to taste |
| Olive oil | 1 teaspoon |
| Fresh coriander (chopped) | for garnish |
Nutritional Information (per serving)
| Nutritional Component | Amount |
|---|---|
| Calories | Approx. 230 |
| Protein | Approx. 12 g |
| Carbohydrates | Approx. 35 g |
| Dietary Fiber | Approx. 8 g |
| Fat | Approx. 6 g |
| Sodium | Varies with salt |
Preparation Time
| Activity | Duration |
|---|---|
| Preparation | 10 minutes |
| Cooking | 35 minutes |
| Total Time | 45 minutes |
Instructions
To prepare Lobia Masala, begin by soaking the cowpeas (Lobia) in water for about two hours, allowing them to hydrate and soften. Once soaked, transfer the cowpeas to a pressure cooker, adding 2 cups of water. Cook them until you hear 5 to 6 whistles, then allow the pressure to release naturally. Afterward, carefully remove the cowpeas and set them aside in a bowl.
In a saucepan, heat the olive oil over medium heat. Add the cumin seeds and the cinnamon stick, allowing the cumin to crackle and release its aromatic essence. Once the cumin seeds begin to sizzle, incorporate the grated ginger, minced garlic, finely chopped onion, and green chilies. Sauté the mixture for approximately 15 to 20 seconds until the onions turn translucent and fragrant.
Next, pour in the tomato puree and let it simmer for 4 to 5 minutes, allowing the flavors to meld together beautifully. Then, introduce the turmeric powder, coriander powder, garam masala powder, red chili powder, jaggery, and the pre-cooked cowpeas into the saucepan. Gently mix all the ingredients to ensure that the spices coat the cowpeas evenly.
Lower the flame and cover the saucepan, allowing the Lobia Masala to simmer for an additional 15 minutes. If the mixture appears too dry, feel free to add a splash of water to achieve the desired consistency. After simmering, stir in the fresh lemon juice and adjust the salt according to your taste preferences.
Once cooked, remove the saucepan from the heat and garnish the Lobia Masala with freshly chopped coriander leaves. This aromatic dish is best served hot, paired with warm Tawa Paratha and a refreshing Tomato, Onion, and Cucumber Raita on the side. The combination not only enhances the meal but also complements the spicy notes of the Lobia Masala, making for a truly delightful dining experience.
Serving Suggestions
For an authentic North Indian dining experience, enjoy your Lobia Masala with:
- Tawa Paratha: Flaky and soft flatbreads, perfect for scooping up the flavorful curry.
- Tomato, Onion, and Cucumber Raita: A cooling yogurt-based side dish that balances the spices beautifully.
This Lobia Masala recipe promises to be a crowd-pleaser, making it an excellent addition to your dinner repertoire. Its high protein content and vegetarian profile ensure that it meets dietary needs while delivering on taste, bringing everyone to the table for seconds!
