Chawli Masala
Chawli Masala is a hearty, savory Indian curry made from black-eyed peas (chawli or lobia) simmered in a spiced tomato-onion gravy. It's a staple vegetarian dish, particularly popular in North Indian and Gujarati cuisines, known for its comforting and protein-rich profile. The masala base typically includes onions, tomatoes, ginger, garlic, and a blend of spices like cumin, coriander, turmeric, and garam masala.
🍽️ Nutrition at a glance
This dish is an excellent source of plant-based protein and dietary fiber, making it satisfying and nutritionally balanced. A typical serving provides a good amount of complex carbohydrates and is relatively low in fat, with a calorie range of approximately 250-300 kcal.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 14 g |
| Carbs | 42 g |
| Fat | 5 g |
| Fiber | 12 g |
| Sugar | 6 g |
| Sodium | 520 mg |
| Folate (B9) | 150 mcg |
| Iron | 4.5 mg |
| Magnesium | 80 mg |
| Phosphorus | 180 mg |
| Potassium | 450 mg |
| Zinc | 2.5 mg |
| Thiamin (B1) | 0.3 mg |
| Manganese | 1.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Chawli Masala is a beloved 'comfort food' often served with roti or rice and is a common part of festive meals and everyday thalis. Nutritionally, black-eyed peas are a standout legume, providing a rare combination of high protein, high fiber, and essential minerals like folate and iron in a low-fat package.
