Bengali Style Kaddu Lobia ki Sabzi with Panch Phoran Masala
A delectable dish that is wholesome, packed with nutrients, proteins and the special Panch Phoran, that is a classic Indian five-spice powder. The addition of the freshly roasted spices, along with ginger, onions and tomatoes roasted along with the kaddu brings our the perfect blend of taste. Serve it along with paratha and Dal.
The Bengali Style Kaddu Lobia ki Sabzi is a delectable dish that is wholesome, packed with nutrients, proteins and the special Panch Phoran, that is a classic Indian five-spice powder. The addition of the freshly roasted spices, along with ginger, onions and tomatoes roasted along with the kaddu brings our the perfect blend of taste and texture.
Did You Know: Black-eyed peas are part of the legume family that is known as being a primary source of plant protein. A half-cup serving has only 80 calories, making black-eyed peas an excellent choice for anyone trying to drop excess weight. One of the main health benefits of black-eyed peas is their high fiber content. Fiber is a nutrient that helps regulate your digestive system, and increasing your intake could help alleviate constipation and symptoms of irritable bowel syndrome.
Black-eyed peas contain zinc, an essential trace mineral that has significant health benefits. The zinc in black-eyed peas also has antioxidant properties, which help protect your cells from free radicals that contribute to several health problems and can speed up the aging process.
If you like this recipe, you can also try other Vegetable recipes such as
- 1 cup Black Eyed Beans (Lobia) , soaked for 2 hours
- 500 grams Kaddu (Parangikai/ Pumpkin)
- 1 teaspoon Mustard seeds
- 1 Onion , finely chopped
- 1 inch Ginger , grated
- 2 Tomatoes , finely chopped
- 1 teaspoon Turmeric powder (Haldi)
- 1 teaspoon Coriander Powder (Dhania)
- 1/2 teaspoon Red Chilli powder
- Salt , to taste
- Sunflower Oil , for cooking Panch Phoran (Bengali Five Spice Powder)
- 1 tablespoon Cumin seeds (Jeera)
- 1 teaspoon Mustard seeds
- 1 teaspoon Fennel seeds (Saunf)
- 1 teaspoon Kalonji (Onion Nigella Seeds)
- 1/2 teaspoon Methi Seeds (Fenugreek Seeds)
How to make Bengali Style Kaddu Lobia ki Sabzi with Panch Phoran Masala
To begin making the Bengali Style Kaddu Lobia ki Sabzi, Soak the black eyed beans in 2-1/2 cups of water for about 2 hours. Once soaked, place the soaked black-eyed beans along with its water and salt in the pressure cooker and cook until soft. Check video of how to cook beans and legumes in a pressure cooker.
Once the beans is cooked, keep it aside. The next step we will make the Panch Phoran Spice Powder.
Preheat a small pan on medium heat; dry roast all the Panch Phoran ingredients until well roasted and you start smelling the aromas of the roasted ingredients. Once roasted, turn off the heat and allow the seeds to cool. Once cooled, powder the Panch Phoran Masala in a grinder.
The next step is to cook the Kaddu (Pumpkin). Heat a teaspoon of oil in a heavy bottomed wok, add the mustard seeds and allow it to crackle. Add the onions and ginger and saute until the onions are tender on medium heat.
Once the onions have softened a little, add the tomatoes, the turmeric powder and finally the cut pumpkin (kaddu). Sprinkle some salt, stir the ingredients well, cover the pan and cook the kaddu on low to medium heat, stirring the vegetable occasionally so it gets evenly cooked.
Once the pumpkin is more than half way cooked, (you will know this when you press it with a spoon, it will cut through easily) add the cooked black eyed beans, the panch phoran spice powder, the chilli powder and give the sabzi a good stir.
Check the salt and spice levels and adjust to suit your taste. Simmer the Bengali Style Kaddu Lobia ki Sabzi for another 3 to 4 minutes and turn off the heat.