Lobia Masala
Lobia Masala is a popular North Indian curry made with black-eyed peas (lobia) simmered in a spiced onion-tomato gravy. It's a hearty, comforting dish often served with rice or flatbreads like roti or naan. The recipe is a staple in home cooking across India and Pakistan, known for its robust flavors and satisfying texture.
🍽️ 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 balanced mix of complex carbohydrates and protein, with a moderate calorie count around 250-300 kcal.
Nutrition breakdown
| Calories | 275 kcal |
| Protein | 12 g |
| Carbs | 38 g |
| Fat | 8 g |
| Fiber | 10 g |
| Sugar | 6 g |
| Sodium | 480 mg |
| Folate | 156 mcg |
| Manganese | 1.2 mg |
| Iron | 3.5 mg |
| Magnesium | 60 mg |
| Phosphorus | 180 mg |
| Potassium | 420 mg |
| Zinc | 2.1 mg |
| Thiamine (B1) | 0.3 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Lobia Masala is a classic example of 'dal' or legume-based comfort food in South Asian cuisine, valued for being both economical and protein-rich. Nutritionally, black-eyed peas are notably high in folate and manganese, supporting energy metabolism and bone health.
