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chawli bean sabzi recipe | healthy lobhia sabzi | Indian cow pea curry |

chawli bean sabzi recipe | healthy lobhia sabzi | Indian cow pea curry | zero oil chawli bean sabzi | with 36 amazing images.



chawli bean sabzi recipe | healthy lobhia sabzi | Indian cow pea curry | zero oil chawli bean sabzi commonly features on Gujarati menu. Learn how to make healthy lobhia sabzi.

To make chawli bean sabzi, clean and wash the chawli and soak in enough water in a deep bowl for 8 hours or overnight. Next day, drain well and discard the water. Combine the chawli, salt and 1½ cups of water in a pressure cooker and pressure cook for 2 whistles. Allow the steam to escape before opening the lid. Keep aside. Do not drain the water.

Next, heat the oil in a deep non-stick kadhai, add the cumin seeds and asafoetida and saute on a medium flame for 30 seconds. Add the cooked chawli (along with the liquid), turmeric powder, chilli powder, coriander-cumin seeds powder and salt and mix well. Cover with a lid and cook on a medium flame for 4 to 5 minutes, while stirring occasionally. Add the tamarind pulp and jaggery, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Serve the chawli bean sabzi hot garnished with coriander.

This unique Indian cow pea curry is sure to please your palate with its exciting sweet, sour and spicy flavour. With tamarind, jaggery and chilli powder, not to forget a quick and traditional tempering, the fiber and protein-rich chawli bean becomes a tangy treat that you will love to munch on!

This healthy lobhia sabzi can be relished by cardiac patients, diabetics as well as weight watchers. However, we recommend them to avoid the use of jaggery and keep a check on the carbs this sabzi lends.

While we have soaked the chawli beans overnight, when in a hurry you can wash and pressure cook them without soaking. However, then ensure to increase the number of whistles to 4 and also after adding the spices cook it for few more minutes to get the perfect aroma and flavour of chawli bean sabzi.

Tips for chawli bean sabzi . 1. Serve chawli bean sabzi recipe | healthy lobhia sabzi | Indian cow pea curry | with roti. 2. Serve healthy lobhia sabzi | Indian cow pea curry | with bread. To make it healthy use whole wheat bread.

Enjoy chawli bean sabzi recipe | healthy lobhia sabzi | Indian cow pea curry | zero oil chawli bean sabzi | with step by step photos.

Chawli Bean Sabzi, Healthy Lobhia Sabzi

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Chawli Bean Sabzi, Healthy Lobhia Sabzi recipe - How to make Chawli Bean Sabzi, Healthy Lobhia Sabzi

Preparation Time:    Cooking Time:    Total Time:     3Makes 3 servings
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Ingredients
Method
For chawli bean sabzi
    For chawli bean sabzi
  1. To make chawli bean sabzi, clean and wash the chawli and soak in enough water in a deep bowl for 8 hours or overnight.
  2. Next day, drain well and discard the water.
  3. Combine the chawli, salt and 1½ cups of water in a pressure cooker and pressure cook for 2 whistles. Allow the steam to escape before opening the lid. Keep aside. Do not drain the water.
  4. Heat the oil in a deep non-stick kadhai, add the cumin seeds and asafoetida and saute on a medium flame for 30 seconds.
  5. Add the cooked chawli (along with the liquid), turmeric powder, chilli powder, coriander-cumin seeds powder and salt and mix well. Cover with a lid and cook on a medium flame for 4 to 5 minutes, while stirring occasionally.
  6. Add the tamarind pulp and jaggery, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
  7. Serve the chawli bean sabzi hot garnished with coriander.
Nutrient values (Abbrv) per serving
Energy302 cal
Protein18.9 g
Carbohydrates47 g
Fiber12.5 g
Fat4.1 g
Cholesterol0 mg
Sodium18.5 mg
Chawli Bean Sabzi, Healthy Lobhia Sabzi recipe with step by step photos

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    like chawli bean sabzi
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what is chawli bean sabzi made off?
    what is chawli bean sabzi made off?
  1. what is chawli bean sabzi  made off? healthy lobhia sabzi  is made from 1 1/2 cups soaked and drained chawli (cow pea / lobhia), salt to taste, 1/2 tsp cumin seeds (jeera), 1/4 tsp asafoetida (hing), 1/4 tsp turmeric powder (haldi), 1/2 tsp chilli powder, 1 tsp coriander-cumin seeds (dhania-jeera) powder, 2 tsp thick tamarind (imli) pulp, 2 teaspoons grated jaggery (gur) and coriander for garnish. See image of list of ingredients for chawli bean sabzi.

how to soak chawli beans
    how to soak chawli beans
  1. We have used the bigger variety of chawli beans. NOTE that the small chawli beans are tiny. To prepare chawli bean sabzi, pick and clean the black-eyed beans. Use 1 cup chawli beans to get  1 1/2 cups soaked and drained chawli (cow pea / lobhia). 
  2. Combine chawli and enough water in a deep bowl.
  3. Cover with a lid and keep aside to soak 8-10 hours or overnight.
  4. This is what like the chawli beans look like in the morning.
  5. Drain chawli well using a strainer
  6. Your soaked and drained chawli beans are ready.

benefits of chawli beans
    benefits of chawli beans
    1. Rich in Folate, Vitamin B9 : One cup of cooked Chawli has 107% of your daily folate requirements. Folate or Vitamin B9 helps your body to produce and maintain new cells, especially red blood cells. Great source of Folic Acid for pregnant women and those who want to conceive must start having folate rich foods even while they are planning to conceive. Folic acid deficiency in pregnancy can cause neural tube defects in the growing baby. Optimum folate levels need to be maintained before and during pregnancy. (1)
    2. High Fibre : Chawli is high in Fibre and 1 cup of cooked Cowpeas provides 50% of your daily Fibre requirements. Fibre results in your stomach feeling a lot fuller than refined carbs. When you feel full, it will prevent you from eating the wrong foods. Imagine eating a candy and you just want to have more and more of it. That’s because there is only sugar in it and no fibre. So pick foods with high fibre.
    3. See 12 outstanding benefits of chawli beans. 

pressure cooking chawli bean
    pressure cooking chawli bean
  1. In a pressure cooker put 1 1/2 cups soaked and drained chawli (cow pea / lobhia).
  2. Add salt to taste. We added 1/2 tsp salt.
  3. Add 1½ cups of water.
  4.  Pressure cook for 2 whistles.
  5. Allow the steam to escape before opening the lid. Keep aside. Do not drain the water.
  6. Keep aside. Do not drain the water.

making chawli bean sabzi
    making chawli bean sabzi
  1. To make chawli bean sabzi recipe | healthy lobhia sabzi | Indian cow pea curry | heat a deep non-stick kadhai on a medium flame with 2 tsp oil. If you want zero oil then skip the oil.
  2. Add 1/2 tsp cumin seeds (jeera).
  3. Add 1/4 tsp asafoetida (hing).
  4. cook for about 30 seconds.
  5. Add the cooked chawli (along with the liquid).
  6. Add 1/4 tsp turmeric powder (haldi).
  7. Add 1/2 tsp chilli powder.
  8. Add 1 tsp coriander-cumin seeds (dhania-jeera) powder.
  9. Add salt to taste. We added 1/4 tsp salt.
  10. Mix well.
  11. Cover with a lid and cook on a medium flame for 4 to 5 minutes, while stirring occasionally.
  12. Add 2 tsp thick tamarind (imli) pulp.
  13. Add 2 tsp grated jaggery (gur). This gives a bit of sweetness to completment the sour tamarind taste.
  14. Mix well.
  15. Cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
  16. Garnish chawli bean sabzi | healthy lobhia sabzi | Indian cow pea curry | with coriander.
  17. Serve chawli bean sabzi | healthy lobhia sabzi | Indian cow pea curry | hot.

pro tips for chawli bean sabzi
    pro tips for chawli bean sabzi
  1. Serve chawli bean sabzi recipe | healthy lobhia sabzi | Indian cow pea curry | with roti.
  2. Serve  healthy lobhia sabzi | Indian cow pea curry | with bread. To make it healthy use whole wheat bread.

zero oil chawli bean sabzi
    zero oil chawli bean sabzi
  1. what is zero oil chawli bean sabzi  made off? healthy lobhia sabzi  is made from 1 1/2 cups soaked and drained chawli (cow pea / lobhia), salt to taste, 1/2 tsp cumin seeds (jeera), 1/4 tsp asafoetida (hing), 1/4 tsp turmeric powder (haldi), 1/2 tsp chilli powder, 1 tsp coriander-cumin seeds (dhania-jeera) powder, 2 tsp thick tamarind (imli) pulp, 1 tbsp grated jaggery (gur) and coriander for garnish. See image of list of ingredients for chawli bean sabzi.
    1. To make zero oil chawli bean sabzi combine the chawli, salt and 1½ cups of water in a pressure cooker and pressure cook for 2 whistles.
    2. Allow the steam to escape before opening the lid. Keep aside. Do not drain the water
    3. Heat a deep non-stick kadhai on a medium flame and when hot, add the cumin seeds and asafoetida and dry roast for about 30 seconds.
    4. Add the cooked chawli (along with the liquid), turmeric powder, chilli powder, coriander-cumin seeds powder and salt and mix well. Cover with a lid and cook on a medium flame for 4 to 5 minutes, while stirring occasionally.
    5. Add the tamarind pulp and jaggery, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
    6. Serve zero oil chawli bean sabzi hot garnished with coriander.

health benefits of chawli bean sabzi
    health benefits of chawli bean sabzi
  1. Chawli Bean Sabzi - a protein rich accompaniment.
  2. With 18.9 g of protein, this sabzi can help to nourish the cells of the body.
  3. Along with fibre, it will help to add satiety.
  4. Cardiac patients can enjoy this sabzi with roti or a multigrain roti and a bowl of salad. They can try the zero oil version of this recipe too.
  5. For diabetics and weight watchers, we recommned to avoid the use of jaggery. Also note that it is wise to check the amount of carbs this sabzi lends too. 

Reviews

Chawli Bean Subzi
 on 18 Aug 20 08:48 AM
5

With what should we temper it at the end?
Chawli Bean Subzi
 on 23 Oct 16 06:53 PM
5

nice recipe
Tarla Dalal
24 Oct 16 08:39 AM
   Hi Tausif, We are very happy to know you have loved the recipe. Do try more and more recipes and let us know how you enjoyed them. Happy Cooking !!
Chawli Bean Subzi
 on 09 Aug 16 04:20 PM
5

It is an easy to make recipe and excellent in taste.
Chawli Bean Subzi
 on 09 Aug 16 02:47 PM
4

Fantastic! But without jaggary, it tastes more tasty. Simple and fast cooking. Kudos Mrs.Iyer
Tarla Dalal
09 Aug 16 03:24 PM
   Dear Mrs Iyer, we are delighted you loved the Chawli Bean Subzi recipe and it came out perfectly. Please keep posting your thoughts and feedback. Happy Cooking.
Chawli Bean Subzi
 on 26 Mar 16 11:34 AM
5

This is the very first time I attempted to make chawli & it turned out fabulously delicious. Might garnish with grated coconut next time. Thank you.
Tarla Dalal
07 Apr 16 05:05 PM
   We are delighted you loved the Chawli Bean Subzi recipe and it came out perfectly. Please keep posting your thoughts and feedback. Happy Cooking.
Chawli Bhaji ( Zero Oil Roti and Subzi Recipe)
 on 30 Sep 13 11:18 AM
5

This recipe looks very appetising. Yummy and full of nutrition. I keep looking for recipes which have enough iron supplement and thankfully this looks both tasty and healthy and easy to prepare at home. Thanks for posting this wonderful Chawli Bhaji which has no oil!
Chawli Bhaji ( Zero Oil Roti and Subzi Recipe)
 on 25 Sep 13 04:33 PM
5

Completely oil free recipe with lots of nutrient inside like protein, iron and fibre.

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