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How to Use Black-Eyed Beans/ Chawli in the Kitchen
Black-eyed beans, also known as chawli or lobia, are highly nutritious legumes packed with protein, essential vitamins, and minerals.
These beans are not only a great addition to everyday meals but also provide significant health benefits for both children and the elderly.
Add them to curries, salads, soups, or stir-fries to boost the nutritional value of your meals naturally.
Regular consumption of black-eyed beans can help prevent anemia, support healthy digestion, and improve cardiovascular health. Their high fiber and iron content make them an excellent choice for maintaining energy and overall wellness.
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Recipes:
Spiced Black-Eyed Bean Curry (Chawli Masala):
| Ingredients: |
| Black-eyed beans (chawli) |
½ cup |
| Salt |
as per taste |
| Kokum paste |
2-3 t.spoon |
| Garlic (chopped) |
1-2 cloves |
| Onion (chopped) |
1 |
| Turmeric powder |
½ t.spoon |
| Asafoetida (hing) |
a pinch |
| Oil |
2 t.spoon |
| Cumin seeds |
1 t.spoon |
| Red chilli powder |
1 t.spoon |
| Fresh coriander leaves |
1 t.spoon |
| Recipe: |
| Soak the black-eyed beans in 2 cups of water for at least 4 hours. Pressure cook them for 4-5 whistles or until soft and tender. |
| In a separate pan, heat oil. Add cumin seeds and let them crackle. Then add asafoetida and turmeric powder. |
| Add chopped garlic and onion. Saute for 2-3 minutes until golden brown. |
| Add the cooked beans along with ½ cup of water and kokum paste. Stir well. |
| Add salt and chilli powder. Cook the curry for 2-3 minutes on medium heat until flavours blend. |
| Garnish with chopped coriander leaves. Serve hot with rice or roti. |
| This curry is ideal for lunch or dinner and can also be enjoyed as a warm and nutritious evening soup; especially healthy for kids and elders. |
Refreshing Black-Eyed Bean & Peanut Salad:
| Ingredients: |
| Black-eyed beans (chawli) |
½ cup |
| Roasted peanuts |
½ cup (coarsely crushed or split) |
| Sesame seeds |
1 t.spoon |
| Salt |
as per taste |
| Black pepper |
1 pinch |
| Tomato (chopped) |
½ cup |
| Onion (chopped) |
½ cup |
| Lemon juice |
1 t.spoon |
| Fresh coriander leaves |
2 t.spoon |
| Recipe: |
| Soak the black-eyed beans overnight. Pressure cook them with water for 3-4 whistles until soft. |
| In a mixing bowl, combine the cooked beans with crushed peanuts and sesame seeds. |
| Mix in chopped tomato, onion, salt, and black pepper. |
| Drizzle lemon juice and finish with fresh coriander leaves. |
| Serve at room temperature. Ideal as a breakfast dish, side salad, or post-activity snack. |
| This protein-rich, fiber-loaded salad is especially beneficial for children, athletes, and anyone recovering from physical exertion. It’s light, and refreshing, and keeps energy levels stable. |
Black-Eyed Bean & Dates Energy Bars:
| Ingredients: |
| Black-eyed beans (chawli) |
½ cup |
| Jaggery |
¼ cup |
| Seedless dates |
½ cup |
| Peanut powder |
¼ cup |
| Cashew powder |
1 t.spoon |
| Nutmeg powder |
½ t.spoon |
| Almond powder |
1 t.spoon |
| Long pepper root powder (optional) |
½ t.spoon |
| Recipe: |
| Dry roast the black-eyed beans on low flame for 15-20 minutes until aromatic. Let them cool and grind them into a fine powder. |
| In a pan, add 1 tsp of ghee and lightly roast the black-eyed bean powder. Transfer to a bowl. |
| In the same pan, heat another 1 tsp of ghee and cook the seedless dates on low flame for about 10 minutes until soft and sticky. |
| Add jaggery to the dates mixture and stir until it melts and blends well. Gradually add peanut powder, cashew powder, almond powder, nutmeg powder, and long pepper root powder. |
| Mix everything thoroughly while still warm. Shape the mixture into small round balls or press into a greased tray to cut into square energy bars. |
| Allow to cool completely and store in an airtight container. |
| These homemade energy bars are ideal for children's breakfast, school tiffins, or as a power snack after sports or physical activity. They boost stamina and are naturally sweetened with dates and jaggery. |
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