masala chawli sabzi recipe | lobhia, black eyed beans sabzi | healthy lobhai masala sabzi |
by Tarla Dalal
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masala chawli sabzi recipe | lobhia, black eyed beans sabzi | healthy Rajasthani chawli sabzi | with 35 images.
masala chawli is a popular Rajasthani sabzi. Learn how to make lobhia, black eyed beans sabzi.
The perfect recipe to awaken your senses on a lazy winter’s day! masala chawli is packed with flavour and radiates an irresistible aroma!
While the tomato pulp and fenugreek leaves impart a rich taste to the cooked cowpeas, an aromatic mint paste carries the masala chawli sabzi recipe to an unsurpassed level of gastronomic joy, really tingling your taste buds and making you smack your lips in joy.
One cup of cooked Chawli in masala chawli recipe has 107% of your daily folate requirements. Folate or Vitamin B9 helps your body to produce and maintain new cells, especially red blood cells.
At 122 calories per serving of masala chawali this is perfect for weight loss and diabetics also.
Serve masala chawli sabzi hot with bajra roti and some curds to make a healthy Indian dinner.
Enjoy masala chawli sabzi recipe | lobhia, black eyed beans sabzi | healthy Rajasthani chawli sabzi | with step by step photos.
For masala chawli- To make masala chawli, first prepare the mint paste by putting in a mixer, mint leaves, ginger, green chillies, lemon juice and 2 tbsp water. Grind to a smooth paste.
- Combine the soaked chawli, salt and 1 cup of water in a pressure cooker, mix well and pressure cook for 2 whistles.
- Allow the steam to escape before opening the lid. Do not discard the water. Keep aside.
- Heat the coconut oil or oil in a deep non-stick pan, add the onions and sauté on a medium flame for 1 to 2 minutes.
- Add the fresh tomato pulp, the dried fenugreek leaves, turmeric powder, a little salt, cooked chawli along with the water, mint paste and mix well.
- Cook on a medium flame for 4 to 5 minutes, while stirring occasionally.
- Serve masala chawli hot with bajra roti or roti.
masala chawli sabzi Video By Tarla Dalal
Masala Chawli recipe with step by step photos
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like masala chawli sabzi recipe | lobhia, black eyed beans sabzi | healthy Rajasthani chawli sabzi | then see Rajasthani sabzi recipes and some recipes we love.
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what is masala chawli made of ? See below image of list of ingredients for masala chawli.
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We have used the bigger variety of chawli beans. NOTE that the small chawli beans are tiny. To prepare masala chawli sabzi, pick and clean the black-eyed beans.
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Combine chawli and enough water in a deep bowl.
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Cover with a lid and keep aside to soak 8-10 hours or overnight.
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This is what like the chawli beans look like in the morning.
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Drain chawli well using a strainer.
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Your soaked and drained chawli beans are ready.
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- Rich in Folate, Vitamin B9 : One cup of cooked Chawli has 107% of your daily folate requirements. Folate or Vitamin B9 helps your body to produce and maintain new cells, especially red blood cells. Great source of Folic Acid for pregnant women and those who want to conceive must start having folate rich foods even while they are planning to conceive. Folic acid deficiency in pregnancy can cause neural tube defects in the growing baby. Optimum folate levels need to be maintained before and during pregnancy. (1)
- High Fibre : Chawli is high in Fibre and 1 cup of cooked Cowpeas provides 50% of your daily Fibre requirements. Fibre results in your stomach feeling a lot fuller than refined carbs. When you feel full, it will prevent you from eating the wrong foods. Imagine eating a candy and you just want to have more and more of it. That’s because there is only sugar in it and no fibre. So pick foods with high fibre.
- See 12 outstanding benefits of chawli beans.
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In a pressure cooker put the chawli (cow pea / lobhia) , soaked overnight and drained. 1/2 cup chawli gives 1 1/4th cup after soaking.
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Add salt to taste. We added 1/4 tsp salt.
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Add 1 cup of water.
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Mix well.
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Pressure cook for 2 whistles.
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Allow the steam to escape before opening the lid.
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Put the cooked chawli along with the water into a bowl. Don't discard the water as we will cook masala chawli in this water.
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In a mixer put 3/4 cup chopped mint leaves (phudina) , washed and drained.
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Add 1 tsp roughly chopped ginger (adrak).
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Add 2 tsp roughly chopped green chillies. If you want to increase the spice content, add more green chillies.
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Add 1/2 tsp lemon juice. This is very important to retain the colour of the mint paste.
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Add 2 tablespoons water.
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Grind to a smooth paste.
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Keep aside. Mint paste for masala chawali sabzi.
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To make masala chawli sabzi recipe | lobhia, black eyed beans sabzi | healthy Rajasthani chawli sabzi | heat 1 tbsp coocnut oil or oil in a deep non-stick pan. Use coconut oil for a helathier life and cut down usage of processed oil.
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Add 1/2 cup finely chopped onions.
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Sauté on a medium flame for 1 to 2 minutes.
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Add 1 cup fresh tomato pulp. See how to make fresh tomato pulp recipe.
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Add 1/2 tsp dried fenugreek leaves (kasuri methi).
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Add 1/4 tsp turmeric powder (haldi).
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Add a little salt. We added 1/2 tsp salt.
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Add the cooked chawli, along with the water.
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Add the prepared mint paste.
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Mix well.
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Cook on a medium flame for 3 to 4 minutes, while stirring occasionally.
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Serve masala chawli sabzi | lobhia, black eyed beans sabzi | healthy Rajasthani chawli sabzi | hot with bajra roti.
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Put the cooked chawli along with the water into a bowl. Don't discard the water as we will cook masala chawli in this water.
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Add 1 cup fresh tomato pulp. See how to make fresh tomato pulp recipe.
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Masala Chawli is rich in Vitamin C , Folic Acid, Thiamine, Phosphorus, Fibre.
- Vitamin C : Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 49% of RDA.
- Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 26% of RDA.
- Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 18% of RDA.
- Phosphorus : Phosphorous works closely with calcium to build bones. 18% of RDA.
- Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 18% of RDA.
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Accompaniments
Nutrient values (Abbrv) per serving
| Energy | 122 cal |
| Protein | 5.8 g |
| Carbohydrates | 15.2 g |
| Fiber | 4.6 g |
| Fat | 4.1 g |
| Cholesterol | 0 mg |
| Sodium | 12.9 mg |
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