Lobia Masala Recipe: A Flavorful Punjabi Delight
Lobia Masala, a traditional Punjabi dish made from cowpeas (also known as black-eyed peas), is a hearty and protein-rich option that is not only delicious but also incredibly satisfying. This recipe brings together a medley of spices and fresh ingredients, creating a dish that is perfect for lunch or dinner. It pairs wonderfully with Indian breads like Tawa Paratha and refreshing side dishes like Boondi Raita, making it a staple in many households.
Ingredients
| Ingredient | Quantity |
|---|---|
| Cowpea (Lobia) | 1 cup |
| Tomato puree | 1/4 cup |
| Cumin seeds | 1 teaspoon |
| Ginger (peeled and grated) | 1 inch |
| Green chili (finely chopped) | 1 |
| Turmeric powder | 1 teaspoon |
| Coriander powder | 1 teaspoon |
| Red chili powder | 1 teaspoon |
| Sugar | 1 teaspoon |
| Lemon juice or tamarind water | 1 teaspoon |
| Oil | 1 tablespoon |
| Salt | To taste |
| Fresh coriander leaves | For garnish |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 200 |
| Protein | 12 g |
| Carbohydrates | 30 g |
| Dietary Fiber | 8 g |
| Total Fat | 6 g |
| Saturated Fat | 1 g |
| Sugars | 3 g |
| Sodium | 300 mg |
Preparation Steps
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Soak the Cowpeas: Begin by soaking the cowpeas (Lobia) in water for at least 2 hours. This step is crucial as it helps to soften the beans, ensuring they cook evenly and quickly.
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Cook the Cowpeas: After soaking, drain the cowpeas and transfer them to a pressure cooker. Add 1 cup of water, and cook them until they are soft—approximately 15 to 20 minutes under pressure. Once cooked, drain any excess water and set the cowpeas aside.
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Sauté the Spices: In a large kadhai (wok), heat the oil over medium heat. Once hot, add the grated ginger and sauté for about 20 seconds until fragrant. This step will infuse the oil with a lovely ginger flavor, forming the base of your dish.
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Add Tomatoes: Next, introduce the tomato puree into the kadhai, stirring well. Cook the mixture until the tomatoes soften and break down, releasing their natural sweetness—this should take about 5-7 minutes.
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Spice it Up: Once the tomatoes are cooked, sprinkle in the turmeric powder, coriander powder, red chili powder, and salt. Add the finely chopped green chili for a bit of heat. Stir to combine the spices evenly with the tomato base.
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Incorporate the Cowpeas: Add the cooked cowpeas to the spice mixture and stir gently to coat them in the flavorful sauce. Allow everything to cook together on low heat for about 15 minutes, letting the flavors meld beautifully.
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Final Touches: After 15 minutes, squeeze in the lemon juice (or add tamarind water) to enhance the dish’s tanginess. Garnish with freshly chopped coriander leaves, adding a burst of color and freshness.
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Serving Suggestions: Serve the Lobia Masala hot with Tawa Paratha and a side of Boondi Raita. This combination will not only elevate the meal but also offer a delightful balance of flavors and textures.
Conclusion
Lobia Masala is more than just a dish; it is a celebration of Punjabi cuisine, rich in flavor and nutrients. This recipe is not only straightforward but also adaptable, allowing you to adjust the spices and ingredients based on your preferences. Enjoy the process of making this wholesome meal and share it with your loved ones for an authentic taste of India!
Enjoy Your Cooking Adventure!
This recipe provides a delightful exploration into the world of Indian cuisine, showcasing how simple ingredients can come together to create something truly special. Happy cooking!
