Lobia curry (Indian)
Lobia curry is a hearty and flavorful North Indian dish made primarily with black-eyed peas (lobia) simmered in a spiced tomato-onion gravy. It is a staple comfort food, often prepared with a blend of aromatic spices like ginger, garlic, turmeric, and garam masala, and is typically enjoyed with rice or flatbreads.
🍽️ Nutrition at a glance
This dish is a good source of plant-based protein and dietary fiber, making it filling and nutritious. A typical serving provides a moderate amount of carbohydrates, with a calorie estimate around 250-300 kcal per cup, depending on the oil and ingredients used.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 12 g |
| Carbs | 40 g |
| Fat | 8 g |
| Fiber | 10 g |
| Sugar | 6 g |
| Sodium | 450 mg |
| Iron | 3.5 mg |
| Folate | 180 µg |
| Potassium | 420 mg |
| Magnesium | 60 mg |
| Phosphorus | 150 mg |
| Zinc | 2 mg |
| Vitamin C | 8 mg |
| Thiamin (B1) | 0.3 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Lobia curry is a classic example of a 'dal' or legume-based curry in Indian cuisine, prized for its ability to provide complete protein when paired with grains like rice or roti. Its deep red color often comes from tomatoes and Kashmiri red chili powder, which adds vibrant hue without excessive heat.
