Bengali Style Pumpkin Lobia Sabzi with Panch Phoran Masala
Description:
Bengali Style Kaddu Lobia ki Sabzi is a flavorful and wholesome dish that combines the sweetness of pumpkin (kaddu) with the earthiness of black-eyed beans (lobia), all beautifully seasoned with the unique flavors of Panch Phoran, a traditional Bengali five-spice mix. This delicious vegetarian curry is rich in proteins and essential nutrients, perfect for a fulfilling lunch or dinner. The freshly roasted spices, paired with ginger, onions, and tomatoes, add depth and complexity to the dish. The soft, tender pumpkin and beans simmered together create a perfect balance of textures and flavors, making it a comforting and satisfying meal. This dish is a great addition to your Bengali recipes collection.
Cuisine:
Bengali Recipes
Course:
Lunch
Diet:
High Protein Vegetarian
Ingredients:
| Ingredient Name | Quantity |
|---|---|
| Black Eyed Beans (Lobia), soaked for 2 hours | 1 cup |
| Kaddu (Pumpkin/Parangikai) | 500 grams |
| Mustard Seeds (Rai/Kadugu) | 1 teaspoon |
| Onion, finely chopped | 1 medium |
| Ginger, grated | 1 inch |
| Tomatoes, finely chopped | 2 medium |
| Turmeric Powder (Haldi) | 1 teaspoon |
| Coriander Powder (Dhania) | 1 teaspoon |
| Red Chilli Powder | 1/2 teaspoon |
| Salt | To taste |
| Oil | For cooking |
| Panch Phoran (Bengali Five-Spice Powder): | |
| Cumin Seeds (Jeera) | 1 tablespoon |
| Mustard Seeds (Rai/Kadugu) | 1 teaspoon |
| Fennel Seeds (Saunf) | 1 teaspoon |
| Kalonji (Onion Nigella Seeds) | 1 teaspoon |
| Methi Seeds (Fenugreek Seeds) | 1/2 teaspoon |
Preparation Time:
10 minutes
Cooking Time:
45 minutes
Instructions:
Step 1: Prepare Black Eyed Beans
Begin by soaking the black-eyed beans (lobia) in about 2-1/2 cups of water for 2 hours. Once soaked, drain the water and place the beans, along with the soaking water and a pinch of salt, in a pressure cooker. Cook until the beans become soft and tender. The cooking time will depend on your pressure cooker, so refer to the video or guidelines for cooking beans and legumes in a pressure cooker. After the beans are cooked, set them aside.
Step 2: Prepare the Panch Phoran Spice Powder
In a small pan, dry roast all the Panch Phoran ingredients (cumin seeds, mustard seeds, fennel seeds, kalonji, and methi seeds) on medium heat. Continue roasting until the spices are well roasted, and their aroma fills the air. Once roasted, remove the pan from heat and let the spices cool. After cooling, grind the roasted seeds into a fine powder using a grinder. This freshly prepared Panch Phoran Masala will infuse the dish with authentic Bengali flavors.
Step 3: Cook the Kaddu (Pumpkin)
Heat 1 teaspoon of oil in a heavy-bottomed wok or pan. Add the mustard seeds and let them crackle. Then, add the finely chopped onion and grated ginger, sautéing them until the onions turn soft and translucent. Once the onions are tender, add the chopped tomatoes, turmeric powder, coriander powder, and red chili powder. Stir well to combine.
Next, add the cut pieces of pumpkin (kaddu) to the pan. Sprinkle some salt, and stir to coat the pumpkin with the spices. Cover the pan and cook the kaddu over medium to low heat, stirring occasionally to ensure even cooking. You will know the pumpkin is nearly done when it becomes tender enough to cut through easily with a spoon.
Step 4: Combine the Pumpkin and Black Eyed Beans
Once the pumpkin is half-cooked, add the cooked black-eyed beans to the pan, along with the Panch Phoran spice powder. Stir everything well to combine the flavors. If needed, adjust the salt and spice levels to suit your taste preferences. Let the sabzi simmer on low heat for another 3 to 4 minutes, allowing the flavors to meld together.
Step 5: Final Touch and Serving
Once the sabzi is cooked to your liking, turn off the heat. Transfer the Bengali Style Kaddu Lobia ki Sabzi to a serving bowl. For the perfect meal, serve it with warm Methi Palak Paratha and Bengali Cholar Dal for a complete Bengali lunch.
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | Approx. 180 kcal |
| Protein | 8 grams |
| Carbohydrates | 35 grams |
| Dietary Fiber | 9 grams |
| Fat | 5 grams |
| Saturated Fat | 1 gram |
| Sodium | 300 mg |
| Potassium | 600 mg |
| Iron | 2.5 mg |
| Calcium | 40 mg |
This Bengali Style Kaddu Lobia ki Sabzi is a great example of traditional Bengali cuisine, where simple ingredients come together to create a comforting and flavorful dish. The hearty black-eyed beans paired with the sweet, tender pumpkin make this recipe both satisfying and nutritious. The inclusion of Panch Phoran adds an authentic Bengali touch, bringing depth and complexity to the overall flavor profile. Whether you’re looking for a high-protein vegetarian dish or a tasty addition to your lunch menu, this Bengali-style sabzi will surely become a family favorite.
