Lobhia
Lobhia is a hearty and aromatic North Indian curry made primarily from black-eyed peas (lobia) simmered in a spiced tomato-onion gravy. It is a staple home-style dish, often flavored with a blend of traditional Indian spices like cumin, coriander, turmeric, and garam masala. This comforting and protein-rich dish is typically enjoyed with flatbreads like roti or rice.
🍽️ Nutrition at a glance
This dish is a good source of plant-based protein and dietary fiber, making it a filling and nutritious meal. It is relatively low in fat and provides essential minerals like iron and folate, with a typical serving containing approximately 250-350 calories.
Nutrition breakdown
| Calories | 250 kcal |
| Protein | 12 g |
| Carbs | 30 g |
| Fat | 10 g |
| Fiber | 8 g |
| Sugar | 5 g |
| Sodium | 450 mg |
| Iron | 4 mg |
| Folate | 180 mcg |
| Potassium | 500 mg |
| Magnesium | 80 mg |
| Phosphorus | 180 mg |
| Zinc | 2 mg |
| Vitamin B6 | 0.3 mg |
| Thiamin (B1) | 0.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Lobhia is a classic example of a 'dal' or legume-based curry that forms a cornerstone of vegetarian protein in Indian cuisine. Nutritionally, the combination of black-eyed peas with tomatoes and spices enhances the bioavailability of iron, making it a particularly smart choice for plant-based diets.
