Monday, March 15, 2010

Lobiya/Chawli/Black Eye Peas/Cowpea/Alasandalu curry


Black Eye Peas are quite popular in the west especially South America. It is 
often used in Indian Cooking as well. In the United States and particularly in 
the South, they are traditionally eaten on  New Year's Day for good luck 
throughout the year. Black eyed peas provide a number of nutrients, are a rich 
source of fiber and can be used in a number of recipes. For Vegetarians, 
such beans can provide a needed source of iron. No matter how you
choose to prepare them,  black eyed peas can be wonderful supplement 
to your healthy eating plan.

Health Benefits of Black Eye Peas:

1.Black eye peas are an excellent source of Calcium, Vitamin A and C. It has 

   good amount of thiamin, riboflavin, niacin, vitamin B6 and pantothenic acid. 
   It has small amount of folate.
2. Black eye peas low in fat and high in quality protein, but they also have the 

    added bonus of soluble fiber's disease-preventing qualities.
3. They are rich in lignans, which may play a role in preventing osteoporosis, 

     heart disease, and certain cancers.
4. The flavonoids in beans may help reduce heart disease and cancer risk. 

     phytosterols, also in  legumes, help reduce blood cholesterol levels.
5. Black eyed peas is rich pottassium  with good amount of magnesium 

    and  phosphorous. It also has small amount of iron, zinc, copper, 
    manganese and selenium.
6. They are low in fat and sodium and contain no cholesterol.

 

Nutritional High lights:

Black eyed peas, 1 Cup (boiled)
Calories: 160
Protein: 5.23g
Carbohydrate: 33.5g
Total Fat: 0.63g
Fiber: 8.2g
Excellent source of: Calcium(211mg), Folate(209mcg)
 
Ingredients:

1 Cup Black eye peas
1 onion
2 Small Tomatoes
2 Garlic flakes
1 inch Ginger piece
3/4 tbs Garam masala
1/4 tbs turmeric
Salt to taste
Red chilli powder to taste
15-18 Cashews
2- 3 tbs oil

 

Preparation:

1. Before cooking dried black peas,Soak them for 4 - 6 hours.
2. Rinse well with cold water. Presuure cook them with adding little salt and water.
3. Take the cashews and soak them for 2 hours.
4. Heat oil in a pan. Add chopped onions and fry till the onions turn into light 
    brown color.
5. Add Ginger and garlic  paste and stir well.
6. Add chopped tomatoes, turmeric,salt and stir well and cook till the tomatoes 
    absorbs the flavour.
7. Take the soaked cashews and make a fine paste.
8. Add cashews paste and mix well. Cook for a while.
9. Add cooked black eye peas. Bring it to boil.
10.Finally add garam masala, red chilly powder and combine well. Cover to cook 

     on  medium heat upto 10 min.
11. Black eye peas curry is ready to serve with hot rice/roti/parata.


2 comments:

vydehi said...

looks yummy. strangely i soaked the beans today AM, will try it tonight!

Tina said...

Creamy and rich...