A hearty and flavorful Punjabi curry made with black-eyed peas simmered in a savory onion-tomato gravy. This wholesome dish is packed with protein and pairs perfectly with rice or roti for a satisfying meal.
Prep15 min
Cook40 min
Soak240 min
Servings4
Serving size: 1 cup
267cal
13gprotein
40gcarbs
Ingredients
1 cup Black Eyed Peas (dried, soaked for at least 4 hours or overnight)
Soft, unleavened whole wheat flatbread, a daily staple in Indian households. Perfect for scooping up curries and dals, this simple, wholesome bread is puffed up on an open flame for that classic, airy texture.
A classic Punjabi dish featuring smoky, fire-roasted eggplant mashed and cooked with a flavorful blend of onions, tomatoes, and aromatic spices. It's rustic, hearty, and pairs perfectly with hot rotis.
Protein-packed lobia masala with homestyle rotis and smoky baingan bharta. Soul-satisfying!
This punjabi dish is perfect for lunch. With 695.1 calories and 24.830000000000002g of protein per serving, it's a nutritious choice for your meal plan.
8gfat
1 tsp Red Chili Powder (adjust to your spice preference)
1.5 tsp Coriander Powder
0.75 tsp Garam Masala
1 tsp Kasuri Methi (crushed between palms)
1.25 tsp Salt (divided, or to taste)
3 cup Water (for pressure cooking)
3 tbsp Coriander Leaves (freshly chopped, for garnish)
Instructions
1
Prepare and Cook the Black-Eyed Peas
Rinse 1 cup of dried black-eyed peas thoroughly. Soak them in 3-4 cups of water for at least 4 hours, or preferably overnight.
Drain the soaking water. Transfer the peas to a pressure cooker.
Add 3 cups of fresh water and 1/2 teaspoon of salt. Secure the lid.
Pressure cook on medium-high heat for 4-5 whistles (about 15-20 minutes) until the peas are soft but not mushy.
Allow the pressure to release naturally. Do not discard the cooking liquid, as it's full of flavor.
2
Prepare the Masala Base (Tadka)
Heat 2 tablespoons of ghee in a heavy-bottomed pan or kadai over medium heat.
Once the ghee is hot, add 1 teaspoon of cumin seeds and let them splutter for about 30 seconds.
Add 1/4 teaspoon of asafoetida and sauté for a few seconds.
Add the 2 finely chopped onions and cook for 8-10 minutes, stirring frequently, until they are soft and golden brown. This step is key to a flavorful gravy.
3
Sauté Aromatics and Spices
Add 1.5 tablespoons of ginger-garlic paste and the 2 slit green chilies. Sauté for 1-2 minutes until the raw aroma disappears.
Pour in the puree of 3 medium tomatoes. Cook for 7-8 minutes, stirring occasionally, until the mixture thickens and you see ghee separating at the edges.
Reduce the heat and add the powdered spices: 1/2 tsp turmeric powder, 1 tsp red chili powder, and 1.5 tsp coriander powder. Mix well and cook for another minute until fragrant.
4
Combine and Simmer the Curry
Carefully pour the cooked black-eyed peas along with their cooking liquid into the masala.
Add the remaining 3/4 teaspoon of salt, 3/4 teaspoon of garam masala, and 1 teaspoon of crushed kasuri methi. Stir everything to combine.
Bring the curry to a gentle boil. Then, reduce the heat to low, cover the pan, and let it simmer for 8-10 minutes for the flavors to meld together.
For a thicker gravy, gently mash a few peas against the side of the pan with the back of your spoon.
5
Garnish and Serve
Turn off the heat. Stir in 3 tablespoons of freshly chopped coriander leaves.
Let the curry rest for 5-10 minutes before serving. This allows the flavors to deepen.
Serve hot with steamed basmati rice, jeera rice, roti, or naan.
213cal
8gprotein
44gcarbs
2gfat
Ingredients
2 cup atta (Use a fine-milled whole wheat flour for best results.)
1 cup lukewarm water (Adjust quantity as needed; dough should be soft and pliable.)
1 tsp ghee (For the dough, plus extra for brushing (optional).)
Instructions
1
Prepare the dough
In a large mixing bowl, combine the atta and 1 tsp of ghee.
Gradually add lukewarm water, a little at a time, mixing with your fingers to form a shaggy dough.
Knead the dough on a clean surface for 8-10 minutes, using the heel of your palm to push and fold until it is smooth, soft, and pliable, but not sticky.
Cover the dough with a damp cloth or a lid and let it rest for at least 20-30 minutes. This step is crucial for relaxing the gluten and ensuring soft rotis.
2
Divide and roll the rotis
After resting, knead the dough for another minute.
Divide the dough into 8 equal-sized portions and roll each into a smooth, crack-free ball.
Take one dough ball, flatten it, and dip it in dry atta for dusting.
On a rolling board, use a rolling pin to roll it into an even circle about 6-7 inches in diameter. Ensure the edges are as thin as the center for proper puffing.
3
Cook the roti
Heat a flat griddle (tawa) over medium-high heat. It's ready when a pinch of flour sprinkled on it sizzles and turns brown in seconds.
Place the rolled roti on the hot tawa. Cook for about 20-30 seconds, until you see small bubbles appear on the surface.
Using tongs, flip the roti. Cook the second side for about 45-60 seconds, until light brown spots appear.
4
Puff the roti
Using tongs, carefully remove the roti from the tawa and place it directly over a medium-high open flame. It should puff up into a ball almost instantly. Flip it once and remove immediately to avoid burning.
Alternatively, if you don't have a gas stove, flip the roti back onto the tawa and gently press the edges with a folded kitchen towel. This traps steam and helps the roti puff up.
Once puffed, immediately remove the roti from the heat.
5
Finish and serve
Brush one side with ghee, if desired, for extra flavor and softness.
Place the finished roti in a casserole dish or a container lined with a clean kitchen towel to keep them soft and warm.
Repeat the process for all remaining dough balls. Serve hot with your favorite dal, curry, or sabzi.
2 pcs Green Chili (finely chopped, adjust to taste)
3 medium Tomato (finely chopped)
0.5 tsp Turmeric Powder
1 tsp Red Chili Powder (adjust to spice preference)
1.5 tsp Coriander Powder
1.25 tsp Salt (or to taste)
0.75 tsp Garam Masala
3 tbsp Coriander Leaves (freshly chopped, for garnish)
Instructions
1
Fire-Roast the Eggplant
Wash and thoroughly dry the eggplant. Make 4-5 deep slits lengthwise into the eggplant without cutting all the way through.
Rub 1 tsp of vegetable oil all over the eggplant's skin. This helps the skin char evenly and peel off easily.
Place the eggplant directly on a medium gas flame. Using tongs, rotate it every 2-3 minutes to ensure it cooks evenly on all sides. Continue roasting for 12-15 minutes until the skin is completely blackened and charred, and the flesh feels very soft when poked with a knife.
Carefully remove the eggplant from the flame and place it on a plate. Let it cool for 10 minutes until it's safe to handle.
2
Prepare the Eggplant Pulp
Once the eggplant has cooled, gently peel off all the charred skin. The skin should come off easily. Discard the skin.
Place the roasted eggplant pulp in a bowl. Using a fork or a potato masher, mash it well to a coarse or smooth consistency, as you prefer. Set aside.
3
Sauté the Masala Base
Heat mustard oil in a kadai or heavy-bottomed pan over medium heat until it just begins to smoke. This step is important to remove the oil's pungency.
Reduce the heat slightly and add the cumin seeds. Let them sizzle and become fragrant for about 30 seconds.
Add the finely chopped onions and sauté for 6-8 minutes, stirring occasionally, until they are soft and golden brown.
Add the chopped ginger, garlic, and green chilies. Sauté for another minute until the raw aroma disappears.
Add the finely chopped tomatoes and cook for 7-9 minutes, stirring and mashing with your spoon, until they break down completely and become soft and pulpy.
Add the turmeric powder, red chili powder, coriander powder, and salt. Mix well and cook the masala for 3-4 minutes, stirring frequently, until the oil begins to separate from the mixture at the sides of the pan. This indicates the masala is well-cooked.
4
Combine and Finish the Bharta
Add the mashed eggplant pulp to the cooked masala in the pan.
Stir thoroughly to combine the eggplant with the spices, breaking up any large chunks.
Cook on low-medium heat for 5-7 minutes, stirring occasionally. This allows the smoky eggplant to absorb all the flavors of the masala.
Sprinkle the garam masala over the bharta and give it a final mix.
5
Garnish and Serve
Turn off the heat. Garnish generously with fresh chopped coriander leaves.
Serve Baingan Bharta hot with fresh roti, paratha, naan, or as a side with dal and rice.
