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Lobia is one of the most underrated sources of protein. Recently, the Indian Council of Medical Research released a diet chart for women which includes several pulses and grains which are nutrient-rich. Lobia or black-eyed beans were mentioned in the report as a healthy part of breakfast.
These healthy beans are loaded with antioxidants and have a rich mineral content. It has calcium and magnesium and these minerals are essential for maintaining strong bones and preventing osteoporosis. Magnesium helps in the absorption and metabolism of calcium, enhancing bone health. Chef Kunal Kaour recently took to Instagram to share the recipe for a hummus-style lobia dip. If you’re impressed with this home-style recipe here are some other dal-based condiments you can explore.
Moong Hummus
Hummus, a staple in Middle Eastern cuisine, gets a healthy twist with the addition of lentils. To prepare this flavorful condiment, combine cooked lentils with tahini, garlic, lemon juice, and olive oil in a food processor. Blend until smooth and season with salt, pepper, and cumin to taste. The lentils not only add a creamy texture but also boost the protein and fibre content, making this hummus both delicious and nutritious.
Spicy Dal Chutney
Chutneys are a mainstay in Indian cuisine, offering a burst of tangy, spicy, and sometimes sweet flavours. This spicy lentil chutney packs a punch with its combination of lentils, red chillies, tamarind, and spices. Start by tempering mustard seeds, cumin seeds, and curry leaves in hot oil. Then, add cooked lentils, red chillies, tamarind paste, and a dash of jaggery or brown sugar for sweetness. Cook until the mixture thickens, then blend until smooth. This chutney pairs perfectly with dosas, idlis, or as a dipping sauce for samosas.
Lentil Pesto
Pesto, typically made with basil, pine nuts, garlic, Parmesan cheese, and olive oil, takes on a new identity with the addition of lentils. To prepare this hearty pesto, combine cooked lentils with fresh basil, toasted walnuts, garlic, and Parmesan cheese in a food processor. Slowly drizzle in olive oil until the mixture reaches your desired consistency. Season with salt and pepper to taste. Spread this lentil pesto on sandwiches, toss it with pasta, or use it as a flavorful marinade for grilled vegetables.
Chana and Roasted Red Pepper Dip
Begin by draining and rinsing a can of chickpeas (garbanzo beans). Then, combine them in a food processor with a large roasted red pepper, minced garlic, tahini, lemon juice, olive oil, ground cumin, and season with salt and pepper to taste. Blend until smooth and creamy. This dip offers a perfect balance of savoury and tangy flavours, making it an excellent accompaniment to fresh veggies, pita bread, or crackers.
Moong and Sun-Dried Tomato Dip:
Start by cooking moong dal until tender, then drain and let them cool. In a food processor, combine the cooked lentils with sun-dried tomatoes (preferably packed in oil), garlic, lemon juice, olive oil, and a pinch of dried oregano or basil. Blend until smooth, adding a splash of water if needed to reach your desired consistency. Serve this flavorful dip with crunchy crudité, breadsticks, or as a spread for sandwiches and wraps.
Black Bean and Corn Salsa Dip
In a mixing bowl, combine drained and rinsed black beans with thawed frozen corn, finely chopped red onion, diced red bell pepper, seeded and chopped jalapeño (for some heat), and freshly chopped cilantro. Dress the mixture with fresh lime juice, olive oil, salt, and pepper, then toss to combine. This dip bursts with flavours and textures, perfect for scooping up with tortilla chips or serving as a topping for tacos and grilled meats
