Pan-Indian · Main
Lobia masala
Black-eyed bean curry
- Energy
- 250 kcal
- Protein
- 12.3 g
- Fibre
- 9.09 g
- Time
- 50 min
Per serving, 144 g.1 Good for lunch or dinner.
One serving gives you
- 38%of the day’s folate
- 15%of the day’s zinc
- 11%of the day’s iron
- 36%of the day’s fibre
Nutrition facts
One serving, 144 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy250 kcal14%
Carbohydrates
- Carbohydrate33.1 g12%
- Fibre9.09 g36%
- Soluble fibre2.08 g
Fats
- Fat6.83 g14%
- Saturated fat limit1.24 g6% of limit
- Monounsaturated fat3.11 g
- Polyunsaturated fat1.96 g
- Omega-61.83 g23%
- Omega-30.13 g13%
- EPA + DHA0 mg
- Cholesterol limit0 mg
Protein and amino acids
- Protein12.3 g25%
- Histidine376 mg63%
- Isoleucine518 mg43%
- Leucine926 mg40%
- Lysine821 mg76%
- Methionine + cystine261 mg44%
- Phenylalanine + tyrosine1,054 mg125%
- Threonine487 mg116%
- Tryptophan114 mg54%
- Valine629 mg81%
Vitamins
- Vitamin A41.3 µg5%
- Vitamin B10.16 mg11%
- Vitamin B20.07 mg4%
- Vitamin B31.02 mg9%
- Vitamin B51.1 mg22%
- Vitamin B60.2 mg10%
- BiotinNot in the source data
- Folate83.4 µg38%
- Vitamin B120 µg0%
- Vitamin C14 mg22%
- Vitamin D0 µg0%
- Vitamin E1.38 mg18%
- Vitamin K23.3 µg42%
Minerals
- Calcium72.2 mg7%
- ChromiumNot in the source data
- Copper0.36 mg21%
- IodineNot in the source data
- Iron3.25 mg11%
- Magnesium113 mg31%
- Manganese1.06 mg27%
- MolybdenumNot in the source data
- Phosphorus207 mg21%
- Potassium716 mg20%
- Selenium13.8 µg35%
- Sodium limit325 mg16% of limit
- Zinc1.95 mg15%
Ingredients
Weighed raw, for one serving. Telugu name after each.
12 ingredients
- Cowpea, white alasandalu50 g
- Groundnut oil palli nune5.5 g
- Onion, big ullipaya35 g
- Tomato, ripe, local40 g
- Ginger, fresh allam3 g
- Garlic, big clove vellulli3 g
- Chillies, red endu mirapakaya1.2 g
- Coriander seeds dhaniyalu1.2 g
- Turmeric powder pasupu0.3 g
- Coriander leaves kothimeera3 g
- Cumin seeds jeelakarra0.8 g
- Iodized salt (table salt) uppu0.8 g
Method
About 50 minutes.
- 1
Drain the soaked 50 g black-eyed beans and pressure-cook with salt until soft (5–7 whistles).
- 2
Heat 5.5 g groundnut oil; add the cumin, then the chopped onion and cook until golden. Add ginger, garlic, the tomato, turmeric, chilli powder, ground coriander and salt; cook until the oil separates.
- 3
Add the black-eyed beans with its cooking water and simmer 15 minutes, mashing a few to thicken. Finish with coriander leaves.