Punjabi Masala Lobia Sabzi (Black Eyed Peas Masala) Recipe
Cuisine: Punjabi
Course: Lunch
Dietary Preference: High Protein Vegetarian
Prep Time: 120 mins
Cook Time: 45 mins
Punjabi Masala Lobia Sabzi, also known as Black Eyed Peas Masala, is a flavorful and aromatic dish from the vibrant culinary traditions of Punjab. Packed with rich spices, this dish delivers not only a hearty, comforting meal but also an incredible protein boost. It is perfect for vegetarians and can be served with warm, soft roti and a refreshing kachumber salad to complete the meal. Whether you’re a beginner in the kitchen or an experienced cook, this recipe is simple, quick, and sure to impress everyone at the table.
Ingredients
| Ingredient | Quantity |
|---|---|
| Lobia (Black Eyed Peas) | 2 cups, boiled |
| Oil | 2 tbsp |
| Cumin Seeds | 1 tbsp |
| Fennel Seeds | 1 tbsp |
| Cinnamon Stick | 1/2 inch piece |
| Onion | 1, finely chopped |
| Green Chillies | 2, slit in the middle |
| Ginger Paste | 1/2 tbsp |
| Garlic Paste | 1/2 tbsp |
| Red Chilli Powder | 1 tbsp |
| Turmeric Powder | 1 tbsp |
| Salt | 1 tbsp |
| Coriander Powder | 1 tbsp |
| Garam Masala Powder | 1 tbsp |
| Cumin Powder | 1/2 tbsp |
| Sugar | 1/2 tbsp |
| Tamarind Paste | 1/2 tbsp |
| Tomato Puree | 1/2 cup |
Allergen Information
- Allergen Alert: This recipe contains spices and tamarind paste, which may cause allergies in sensitive individuals. Additionally, the use of oil in this dish may not be suitable for those with oil or fat-related dietary restrictions.
- Gluten-Free: Yes, this recipe is naturally gluten-free, making it suitable for individuals with gluten intolerance or celiac disease.
- Vegan-Friendly: Yes, the ingredients used in this recipe are plant-based, making it perfect for those following a vegan diet.
- Dairy-Free: This recipe does not include any dairy ingredients, so it is safe for those avoiding dairy.
Dietary Preferences
- High Protein: Black-eyed peas (lobia) are an excellent source of plant-based protein, making this recipe a great option for vegetarians and vegans looking to boost their protein intake.
- Low in Fat: The dish uses minimal oil, keeping it light and healthy.
- Rich in Spices: With ingredients like turmeric, cumin, coriander, and garam masala, this dish is a treasure trove of antioxidants and anti-inflammatory properties, which can contribute to overall wellness.
Instructions
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Prepare the Base: Start by heating oil in a large pan or wok over medium heat. Add cumin seeds, fennel seeds, and a piece of cinnamon. Sauté them for about a minute until the spices release their fragrance.
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Cook Onions and Green Chillies: Add the finely chopped onion and slit green chillies to the pan. Sauté them for 1-2 minutes until the onions soften and begin to turn golden brown.
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Add Ginger and Garlic Paste: Now, add the ginger and garlic paste to the pan. Cook the mixture, stirring occasionally, until the onions become golden brown and aromatic.
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Spice it Up: Sprinkle in the red chilli powder, turmeric powder, garam masala powder, coriander powder, cumin powder, and salt. Add sugar and tamarind paste as well. Stir everything well to ensure the spices are evenly coated.
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Add Tomato Puree: Pour in the tomato puree and let it cook for 3-5 minutes, allowing the mixture to thicken and the flavors to meld together.
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Add Lobia (Black Eyed Peas): Add the boiled lobia (black-eyed peas) to the pan. Stir gently to coat the peas in the spicy masala. Let it cook for 2-3 minutes, allowing the flavors to combine.
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Final Touch: Pour in a splash of milk to create a creamy texture. Stir the mixture well and let it simmer for 5 minutes to allow the peas to absorb the flavors.
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Serve Hot: Serve the Punjabi Masala Lobia Sabzi hot with freshly made roti (Indian flatbread) and a side of kachumber salad for a refreshing contrast to the rich, spicy flavors of the dish.
Cooking Tips
- Lobia Preparation: You can either use pre-cooked lobia (black-eyed peas) or cook them fresh. If using dried peas, soak them overnight and cook them in a pressure cooker or on the stove until tender.
- Adjusting Spice Levels: The amount of green chillies and red chilli powder can be adjusted based on your preferred spice tolerance. If you prefer a milder dish, reduce the amount of red chilli powder.
- Make it Creamier: If you prefer a creamier texture, you can add a bit more milk or even coconut milk for an extra rich flavor.
- Tamarind Substitute: If tamarind paste is not available, you can substitute it with lemon juice or a bit of amchur (dry mango powder) for a tangy taste.
Conclusion
Punjabi Masala Lobia Sabzi is a wholesome and comforting dish that captures the essence of Punjabi cuisine. With its bold spices and nutrient-rich black-eyed peas, it offers a delightful meal for those seeking both flavor and nourishment. Easy to prepare and full of vibrant flavors, it is an excellent choice for lunch or dinner. Serve it with soft roti and a side of crisp kachumber salad to elevate the meal. Enjoy this traditional dish that brings the tastes of Punjab right to your table!
This recipe for Punjabi Masala Lobia Sabzi is sure to become a family favorite for anyone looking for a satisfying vegetarian dish. Whether you’re cooking for a busy weeknight dinner or preparing for a special occasion, this dish offers an easy yet flavorful solution for all your meal needs.
