VEGANISM BY LORBIC
Recipe lunch dinner

High-Protein Lobia Masala

Tender black-eyed peas simmered in a spiced onion-tomato gravy, thickened naturally with crushed legumes and finished with cold-pressed mustard oil.

high-protein legumes low-fat gluten-free comfort-food
Prep Time 10 mins (plus 2 hrs soaking)
Cook Time 25 mins
Servings 2

Nutrition Facts (Per Serving)

Protein 13.5g
Carbs 37.5g
Fats 3.2g
Calories 235 kcal
Fiber 6.5g

Instructions for Cook

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  • Soak dry lobia for exactly 2 hours; longer soaking weakens the delicate seed coats.
  • Pressure cook for only 2 whistles to keep the beans tender without bursting.
  • Stir in amchur during the final two minutes of simmering to prevent the legumes from toughening.

Ingredients

  • 100g (yields ~220g cooked / 1.5 cups)
  • 1 medium (70g)
  • 2 medium (150g)
  • 1 tbsp (15g)
  • 1 piece
  • 1 tsp (5ml)
  • 1/2 tsp
  • 1 leaf
  • 1/4 tsp
  • 1/2 tsp
  • 1 tsp
  • 1/2 tsp
  • 1/2 tsp
  • 1/2 tsp
  • 1/2 tsp
  • to taste

Cooking Instructions

A homestyle Punjabi cowpea curry calibrated for clean plant-based nutrition. Black-eyed peas cook faster than kidney beans and release natural starches that create a thick, velvety gravy without cream or butter.

Nutritional Highlights

  • 13.5g Complete Plant Protein: Rebuilds muscle tissue and satisfies hunger cleanly when paired with steamed rice or whole wheat roti.
  • Folate & Potassium Density: Provides over 200µg of dietary folate for cellular repair along with 850mg of potassium for vascular health.
  • Natural Starch Emulsion: Lightly crushing cooked cowpeas releases amylose starch, thickening the sauce into a rich gravy with zero added dairy fats.

Cooking Instructions

  1. Soak & Pressure Cook: Rinse 100g dry lobia and soak in room-temperature water for 2 hours. Drain and transfer to a pressure cooker with 300ml fresh water and 1/4 tsp salt. Cook on medium heat for 2 whistles, then let the steam release naturally.
  2. Bloom the Aromatics: Heat 1 tsp cold-pressed mustard oil in a pan until it smokes lightly, then reduce the heat. Add cumin seeds, the bay leaf, and asafoetida. Let the seeds crackle for 10 seconds.
  3. Build the Masala Base: Add the minced onion and slit green chilli. Sauté on medium heat for 5 minutes until golden brown. Stir in ginger-garlic paste and cook for 1 minute until fragrant.
  4. Simmer the Gravy: Pour in the pureed tomatoes along with turmeric, coriander powder, Kashmiri chilli, and rock salt. Cook on medium-low heat for 6–7 minutes until the moisture evaporates and the spices form a glossy paste.
  5. Combine & Emulsify: Add the cooked lobia along with its cooking broth. Lightly mash 2 tablespoons of beans against the side of the pot using the back of your ladle. Simmer for 6–8 minutes until the gravy turns rich and cohesive.
  6. Finish: Stir in garam masala, amchur powder, and crushed kasuri methi. Simmer for 2 minutes, fold in fresh coriander leaves, and serve hot.