Ingredient Ideology | BLACK EYED BEANS TO BINGE ON By: Dr. Kaviraj Khialani- Celebrity Master Chef.
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BLACK EYED BEANS TO BINGE ON
Also known as chawli beans or lobia it is one of the commonly available variety in the family of legumes and pulses which have come a long way offering their fruitful uses and benefits to us in our diets over the years. This is very popular in our day to day cooking and is prepared in a number of ways from starters to soups, from dips to salads from stews to curries and from Chaats to kebabs!
Lobia to me as a chef has been very kind enough to come about getting itself incorporated and transform into various forms, textures and even accepting flavors on the whole giving me great opportunities to impress my guests with wondrous recipes with lobia for instance the sun dried tomato and lobia paniyarams, the chawli bean pancakes, the lobia waffles with peanut butter salsa, nizami nargisi lobia wale chaap, black eyed beans in coconut gravy, lobia cheelas, dosas and uttappams etc.
Here are a few health benefits of Black Eyed Beans:
1. Lobia are said to be full of proteins, fiber and great source of potassium in our day to day diet.
2. Lobia also are a good source of iron and assist a lot in weight loss as well.
3. Lobia is good for the heart, a great anti-oxidant and also low in fat.
4. Lobia are good for our bone health and also helps in lowering of blood pressure.
5. Lobia promotes skin health and is also said to wash away free radicals, overall it has most of the essential nutrients for our body.
A few Culinary Uses of Black eyed beans:
1. Soaked, boiled add a dash of chaat masala or salt and crushed black pepper with a splash of fresh lime in a bowl being enjoyed the way it is, is heavenly.
2. Chawli beans as it is also called is a popular choice for us to make in a slightly gravy form while some like it with steaming hot boiled rice or jeera rice and some prefer to have phulkas or hot parathas, salad and curd or raita.
3. Black eyed peas/beans is also popular in many international cuisines as well from being tossed into salads and quick fix meal bowls, one pot dishes, stir fries, baked dishes and stews!
4. Try lobia with a number of exotic veggies like zucchini, Babycorn, red capsicums, asparagus, mushrooms etc and add a touch of garlic and tomatoes in a stew format with fresh herbs and simmer it, serve the stew with toasted garlic bread.
4. While many of us like lobia with a spicy wet coconut based masala too the flavor of the coconut compliments chawli beans quite well, it can also be enjoyed with dosas, uttappams, appams etc too.
5. Lobia with fresh greens like methi, dill leaves, palak, coriander welcome each other pretty well and It can be prepared as a main course or even as a side dish to go with the main course with less oil and spices, healthy and nutri rich as well.
6. Lobia in the form or dahi bhallas, Kachories, steamed lobia idlis, dhokla with lobia ka atta, lobia goes well into a handvo concept as well. Always try to think of a mix- n- match concept when it comes to ingredients like lobia since it needs a little planning and it emerges as a winner at the end of it
Do try out these Simple- Healthy- Nutritious Black Eyed Bean Recipes:
Recipe-1] LAJAWAB BLACK EYED BEAN CURRY
Ingredients:
Chawli beans/lobia- 1 cup, cleaned and soaked for 1 hour in 3 cups water.
Oil/ghee- 2 tsp
Cinnamon stick- 1-inch piece
Cumin seeds- 1/ 2 tsp
Hing- 1 pinch
Ginger garlic paste- 1 tsp
Onions- 2 small chopped
Tomatoes- 2 med sized puree
Salt to taste
Kasuri methi- 1 tsp
Red chili powder- ½ tsp
Turmeric powder-1/2 tsp
Coriander powder- 1 tsp
Garam masala powder- ¼ tsp
Water as needed to cook
Fresh coriander leaves- 2 tbsp. chopped
Method:
1. Prepare all the ingredients the black eyed bean recipe.
2. Heat oil/ghee in a pan and add in the cumin and cinnamon stick and after 15 seconds add in the onions and saute till pink, add ginger garlic paste.
3. Add little water as required and add in the tomatoes, salt and all masalas, kasuri methi and mix well for 30 seconds.
4. Drain off the water from the chawli and add it into the pan, and saute on a medium flame for 2-3 mins add in water 2-3 cups and bring to a boil, cover and cook for 30-45 mins or use a pressure cooker
5. Finally add in the garam masala powder and coriander leaves and mix well, check for seasonings and adjust texture accordingly and serve with roti or rice.
Recipe- 2] MURGH AUR BLACK EYED BEANS KI JUGALBANDI
Ingredients:
Chawli beans/ lobia-1 cup- boiled.
Boneless chicken cubes- 250 gms.
Oil/butter- 2 tsp
Bayleaf- 2 no
Peppercorns-4- 5
Slit red chilies- 2 no.
Onions- ½ cup chop
Garlic- 1 tsp chop
Salt and pepper to taste
Cumin powder- ½ tsp
Tomato puree-1/2 cup
Veg stock/water- 2-3 cups
Assorted vegetables- carrots, peas, potatoes, mushrooms etc.
Soy granules or soy chunks can also be used with lobia beans.
Chicken – breast pieces or leg or drumstick with bones- 600gms cut
Chicken sausages-2-3 no. sliced.
Mixed herbs-1 tsp
Chili flakes-1 tsp
White wine/red wine- 2 tsp optional.
Parsley/coriander- 2 tbsp. chop.
Method:
1. Prepare all the ingredients for the stew recipe.
2. Heat oil/butter in a pan and add in the whole spices.
3. Add in the onions, garlic and saute for few mins.
4. Now add in the drained lobia, chicken curry cuts/boneless cubes and sausages or vegetables as per choice and tomato puree, salt and all spices to taste
5. Saute the mixture for 1 min, add in liquid in the form of water or stock, bring to a boil and simmer for 30- 45 mins until the beans are well softened and chicken too is cooked well.
6. Add in the wine if being used and parsley/coriander leaves and simmer for another 3-4 mins keep the gravy medium in this case as being served with french bread or bread rolls, serve hot.
Recipe-3] GREENS AND BEANS MASALA
Ingredients:
Chawli beans- 1 cup boiled.
Spinach- 1 bunch, cleaned, washed, blanched, and chopped.
Methi leaves-1/2 cup chopped
Oil/ghee- 2 tsp
Cumin seeds-1/2 tsp
Dried red chili-2 no.
Ginger garlic and green chili paste- 1 and a half tsp
Onion paste-1/2 cup
Tomatoes- ½ cup chopped
Salt to taste
Coriander powde-1 tsp
Cumin powder- ½ tsp
Turmeric powder-1/2 tsp
Red chili powder-1/2 tsp
Amchur powder-1/2 tsp
Water as needed
Garam masala powder-1/2 tsp
Coriander leaves-2 tbsp. for garnish.
Method:
1. Prepare all the ingredients for the recipe.
2. Heat oil/ghee in a pan add in the cumin and dry red chili and then add in the onion paste and ginger garlic chili paste to saute it all well, keep adding little water as needed. Add in the tomatoes, salt and all powdered spices and bhunao well for 3-4 mins on a medium flame.
3. Add in the boiled lobia and chopped spinach, methi and blend it all well in the pan, add a little water and simmer for 3-4 mins, check for seasonings, add in the aamchur powder, garam masala powder and coriander towards the end and serve hot with rotis, naans, missi rotis and laccha parathas.
Recipe 4: BLACK EYED BEAN CHATPATA CHAAT
Ingredients:
Boiled lobia- 1 cup
Khara boondi-1/4 tsp
Boiled cubes of potatoes-1/2 cup
Cucumber -1 small cubed
Tomatoes-1 small diced
Green chilies- 1 tsp chop
Onion- 2 tbsp. chopped
Mint leaves- 2 tbsp.
Coriander leaves-2 tbsp.
Chaat masala-1 tsp
Salt and pepper to taste
Roasted crushed jeera powder-1/2 tsp
Lime juice- 2 tbsp.
Imli chutney- 2-3 tbsp.
Schezuan chutney-1 -2 tsp if desired.
Crushed Papdi, sev, bhujiya or cornflakes chiwda for topping/garnish.
Method:
1. Prepare all the ingredients for the chaat.
2. Assemble all ingredients into the mixing bowl one by one and add in the seasonings, spices, sauces, chutneys etc and give it a nice toss and mix.
3. Seasonal fruits like mango cubes, grapes, chickoo cubes, pomegranate seeds can also be incorporated into the chaat to make it more nutritious.
4. Add in the mint and coriander leaves on the top along with the farsan or namkeen toppings, for non-veg options for this chaat one may add boiled cubes of eggs, boiled or tandoori chicken tikka pieces, sauté prawns etc.
Recipe- 5] BLACK EYED BEAN WALA DUM PULAO
Ingredients:
Basmati rice- 2 cups soaked for 20 mins
Soaked black-eyed beans-1 cup for 30 mins
Oil-2 tsp
Ghee-2 tsp
Bay leaf- 2 no
Peppercorns- 4-5 no
Cloves- 3-4 no
Ginger- garlic paste-2 tsp
Onions- 1 cup sliced
Tomatoes- 1 cup fresh puree
Salt to taste
Potato cubes-1 cup
Coriander powder-2 tsp
Cumin powder-1/2 tsp
Turmeric powder- ½ tsp
Kashmiri red chili powder-1/2 tsp
Garam masala powder -1/2 tsp
Water- 4 cups
Kasoori methi-1 tsp
Coriander leaves-2-3 tbsp.
Fried onions-1/2 cup for garnish
Fried nuts- ½ cup for garnish
To serve with:
Curd / raita/ papad/ pickle.
Method
1. Prepare all the ingredients as listed for the rice and bean recipe.
2. Heat oil and ghee in a pan, add in the whole spices, onions and saute for 1 min. add in the ginger-garlic paste, tomato puree and cook.
3. Add in the kasoori methi, all powdered spices, and salt to taste, and bhuna for a few minutes.
4. Now add in the drained black-eyed beans, the drained rice and add in the water/stock and bring to a boil.
5. Simmer the rice and allow the pulao to cook well, absorb all the moisture and once it is all set, remove onto serving plates, garnish and serve hot with fried onions and nuts, enjoy the recipe with bowl of curd/ raita.
Recipe- 6] BLACK EYED BEANS TOSSED SALAD
Ingredients:
For the base of the salad:
Ice berg lettuce/ Lollorosso lettuce- 1 cup
For the body of the salad:
Boiled black eyed beans-1 cup
Boiled sweet potato cubes- ½ cup
Boiled sweet corn-1/4 cup
Green and yellow zucchini- ½ cup small dices
Tomato-1 med sized, de-seed and cut into small dices
Assorted moong sprouts- ½ cup
Black and green olives- 3-4 no sliced.
For the dressing:
Olive oil-2-3 tbsp.
Honey-2 tsp
Mango pickle masala from the jar- 2-3 tsp
Lime juice-2 tsp
Chaat masala- ½ tsp
Roasted crushed cumin powder- ½ tsp
White vinegar-2 tsp
Grated jaggery-2 tsp
Mixed herbs- ½ tsp
Chili flakes-1/2 tsp
For the garnish of the salad:
Assorted nuts / seeds/ micro-greens/ olives etc as desired.
Mint leaves
Parsley leaves
Method:
1. Prepare all the parts of the salad as listed above and keep it ready.
2. Clean and rinse the lettuce leaves and place them in the serving salad plate after placing them on water absorbent kitchen towels.
3. In a bowl/ jar, shake together the ingredients for the dressing and give them a nice shake/ stir/ mix and toss it all well. Add some chopped dates in case it gets too sour.
4. Just before serving the salad, add in the body of the salad into the dressing and toss the salad well and check for seasonings, adjust accordingly.
5. Dish out the salad on a bed of crispy salad leaves, add garnishes of your choice from greens to nuts/seeds/ for non-veg variations try adding boiled cubes of chicken/ sliced chicken sausages/ boiled cubed eggs etc.
