Lobia curry
Also called: lobia curry, lobia ki sabzi, black eyed peas curry, lobia masala, lobia ki curry, lobia sabzi, lobia daal
Lobia curry is that comforting homestyle sabzi you’ll often see in a North Indian lunch thali, with roti, rice, or even as a tiffin-friendly meal. The black-eyed peas make it hearty and filling, while the onion-tomato masala, ginger, garlic, and garam masala give it that proper ghar-ka-swaad.
Per 1 bowl (200g)
Nutrition Facts
| Nutrient | Per bowl (200g) | Per 100g |
|---|---|---|
| Calories | 298 kcal | 149 kcal |
| Protein | 12.2g | 6.1g |
| Carbohydrates | 35.8g | 17.9g |
| Fat | 11.2g | 5.6g |
| Fiber | 9.2g | 4.6g |
| Sugar | 5g | 2.5g |
| Micronutrients (per 100g) | ||
| Sodium | 355.41 mg | |
| Calcium | 36.8 mg | |
| Iron | 2.21 mg | |
| Vitamin C | 15.13 mg | |
| Folate | 86.78 µg | |
What Goes Into It
Per serving (1 bowl)
gastroenterology Gut Health Insight
Lobia curry is quite gut-friendly because black-eyed peas bring 9.2g fiber per bowl, which helps keep bowel movements smooth and supports good gut bacteria. The onion, garlic, ginger, and spices add extra digestive support too — ginger can help with bloating, while turmeric and garam masala make the dish easier to digest for many people. One practical tip: pair it with enough water and a phulka or rice, because the fiber works best when your meal is not too dry. Since it also has 355.4mg sodium per 100g, keep an eye on extra salt if you’re making it at home with achar or papad on the side.
Frequently Asked Questions
Is lobia curry good for weight loss?
Yes, it can be. One bowl has 12.2g protein and 9.2g fiber, so it keeps you full for longer and can help reduce random snacking. Just watch the oil used in the tadka, because the bowl already has 11.2g fat.
How many calories are there in 1 bowl of lobia curry?
One serving of lobia curry, यानी 1 bowl of 200g, has about 298 kcal. It also gives 35.8g carbs, 12.2g protein, and 9.2g fiber.
Can diabetics eat lobia curry?
Yes, in a sensible portion it can fit. The fiber and protein help slow down the rise in blood sugar, but the full bowl still has 35.8g carbs, so pairing it with salad or a smaller portion of rice is smarter.
Is lobia curry good for digestion?
Usually yes, because black-eyed peas are high in fiber and the ginger-garlic-tomato masala can feel light on the stomach when cooked well. If you’re sensitive to legumes, soaking the lobia well and cooking it soft can reduce gas and heaviness.
From the Shellel Blog
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download Get Shellel FreeNutrition data sourced from ICMR-NIN Indian Food Composition Tables (IFCT) and the Indian Nutrient Database (INDB 2024). Values are per standard serving and may vary with preparation method.