Lobhia Masala
Lobhia Masala is a hearty, aromatic curry from North India made with black-eyed peas (lobhia) simmered in a spiced tomato-onion gravy. The dish is typically seasoned with a blend of whole and ground spices like cumin, coriander, turmeric, and garam masala. It's a staple comfort food often served with rice or flatbreads like roti or naan.
🍽️ Nutrition at a glance
This dish is a good source of plant-based protein and dietary fiber, with a moderate carbohydrate content from the legumes. A single serving provides key nutrients like iron, folate, and potassium, with a rough calorie estimate of around 250-300 kcal.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 14 g |
| Carbs | 38 g |
| Fat | 8 g |
| Fiber | 10 g |
| Sugar | 6 g |
| Sodium | 480 mg |
| Iron | 4.2 mg |
| Folate | 156 mcg |
| Potassium | 520 mg |
| Magnesium | 68 mg |
| Phosphorus | 195 mg |
| Zinc | 2.1 mg |
| Vitamin B6 | 0.3 mg |
| Manganese | 1.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Lobhia Masala is a classic example of how Indian cuisine transforms humble legumes into a flavorful and nutritionally complete meal. It's also a popular dish during fasting periods in some communities when prepared without onions and garlic.
