Indian · lunch, dinner
Punjabi Black-Eyed Bean Curry (Lobia Masala)
Video by Food with Chetna on YouTube · Open on YouTube
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
A vegan bean curry with about 17 g of plant protein and 15 g of fibre a serve; the black-eyed beans give about a day's folate and make it rich in iron and magnesium. Only a little oil and no cream.
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Ingredients 14
Method
Tap a time to watch that step in the video.
- Put the black-eyed beans in a pressure cooker with 1.2 litres of water and 1 tsp salt and cook for 4–8 whistles until soft (or soak them and simmer in a pan for a couple of hours). 0:47
- Heat the oil, add the cumin seeds and let them sizzle, then add the onion and cook on medium heat for 10–15 minutes until golden. 2:20
- Grate in the garlic and ginger and cook for about a minute, then add the tomatoes, cover and cook on low-medium for 12–15 minutes. 3:18
- Stir in the turmeric, garam masala, ground coriander and chilli powder, then add the cooked beans with their liquid and another 100–200 ml water. 4:54
- Bring to the boil, then simmer very gently for about an hour until thick and the beans are soft. Add about 200 ml boiling water for more gravy, bring back to the boil and finish with coriander. 6:04
Tip. Serves 6 (our estimate from 500 g dried beans). Black-eyed beans don't need overnight soaking for a pressure cooker. It keeps well for 3–4 days and freezes well. Serve with chapati or rice.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 51%
- Protein 25%
- Fat 24%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 78% of the 35 g of net carbs come from the dried black-eyed beans. To cut carbs, try a smaller portion with extra leafy or other non-starchy vegetables.
Vitamins & minerals % of a day, one serve · tap for more
Folate High104%
416 µg a serve, mostly from dried black-eyed beans (96%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Omega-3 High45%
0.7 g a serve, mostly from sunflower oil (72%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Iron High36%
6.5 mg a serve, mostly from dried black-eyed beans (74%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium High29%
122 mg a serve, mostly from dried black-eyed beans (83%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc High26%
2.9 mg a serve, mostly from dried black-eyed beans (86%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B6 High21%
0.4 mg a serve, mostly from dried black-eyed beans (55%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium Source18%
840 mg a serve, mostly from dried black-eyed beans (64%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin E Source17%
2.6 mg a serve, mostly from sunflower oil (39%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K Source13%
15 µg a serve, mostly from fresh coriander (34%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin C Source12%
11 mg a serve, mostly from tomatoes (56%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Selenium Source11%
6.2 µg a serve, mostly from dried black-eyed beans (78%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
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Calcium7%
94 mg a serve, mostly from dried black-eyed beans (49%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin A3%
29 µg a serve, mostly from tomatoes (45%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Food with Chetna; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.