Lobhia pulao is flavourful and healthy one-pot meal recipe with Black-eyed beans, basmati rice and spices. Lobhia or Black-eyed peas are a part of the vegetable group on the Food Guide Pyramid.
Mouth-watering and healthy, this pulao is a great mixture of carbohydrates and proteins. Serve it with Raita or a side dish and your healthy lunch or dinner is ready. It can be a nutritive idea for kid’s lunchbox too.
Black eyed beans can be easily identified with a black spot found at the hilum of the seed. It looks more like bean, but is smaller in size.
Black eyed beans have all possible vitamins you can think of: Vitamins A, B1, B2, B3, B5, B6, E, and C. Besides these, there are sufficient minerals in good amounts such as copper, zinc, folic acid, calcium, sodium, magnesium, selenium, iron, potassium and phosphorus.
Beans also have high quantity of minerals and proteins. A beans seed has about 25% protein, which is why it helps in preventing breakdown of skin collagen and builds body immunity. It has several other benefits such as rich in anti-oxidants, regulates blood pressure, prevents anaemia and also good for skin, hair, muscles.
- 1 cup Black Eyed beans (lobia)
- 2 cups Uncooked Basmati Rice
- 3 tbsp oil
- 2 onions
- 4 garlic cloves
- 1 inch ginger chopped
- 1 tsp ground turmeric
- 1 tsp cumin powder
- 1 tsp Kashmiri Red chili powder
- 1 chopped tomato
- Salt to taste
- 4 cups of water
- 1 tsp Desi Ghee ( clarified butter)
- 2-3 green cardamoms
- 4 whole cloves
- 1-inch cinnamon stick
- 1 tsp Garam Masala
- Soak the beans overnight or for 6 hours. Soak the rice for 1 hour too.
- Wash the rice several times and then drain the water in a fine mesh. Leave aside for 10 minutes.
- In a pressure cooker, heat the oil. Once the oil becomes hot, add the sliced onions and fry them till they turn brown. Once they are completely brown, take them out on a paper towel.
- In the same oil (which you used for sliced onions) in a cooker, add garlic, sauté and ginger for 30 seconds. Then add turmeric, red chilli, tomato and cumin. Then cook it till the mixture begins to leave oil.
- Now add the beans, salt and water and pressure cook for 2 whistles or until you see that beans are cooked.
- In a heavy-based pan heat the ghee over medium heat. Add the cardamom, cloves, and cinnamon stick and cook for few seconds.
- Add the drained rice and sauté for 2 minutes.
- Add the cooked beans along with its liquid and let the rice cook in this mixture uncovered till the rice is almost cooked.
- Lastly, cover and cook for another 5 minutes and turn off the flame. Garnish with cilantro leaves and fried onions and serve.
Enjoy this mouth-watering and healthy pulao!