Indian Lobia Masala
Indian Lobia Masala is a hearty, spiced curry made from black-eyed peas (lobia) simmered in a rich, aromatic onion-tomato gravy. It's a staple in North Indian cuisine, typically flavored with ginger, garlic, green chilies, and a blend of spices like cumin, coriander, turmeric, and garam masala.
🍽️ Nutrition at a glance
This dish is a good source of plant-based protein and dietary fiber, with a moderate amount of carbohydrates and very low fat. A standard serving provides approximately 250-300 calories, along with key nutrients like iron, folate, and magnesium from the legumes.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 12 g |
| Carbs | 40 g |
| Fat | 8 g |
| Fiber | 10 g |
| Sugar | 5 g |
| Sodium | 480 mg |
| Iron | 4.5 mg |
| Folate | 180 mcg |
| Magnesium | 90 mg |
| Phosphorus | 180 mg |
| Potassium | 550 mg |
| Zinc | 2.5 mg |
| Vitamin B6 | 0.3 mg |
| Manganese | 1.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Lobia Masala is a culturally significant dish often prepared during festivals and family meals, symbolizing nourishment and togetherness. Nutritionally, the combination of legumes and spices enhances the bioavailability of nutrients, making it a wholesome, gut-friendly meal.
