Chowli (Black-Eyed Peas or Lobia) Recipes, Nutrition, and Health Benefits

Introduction

Chowli, also called black-eyed peas, lobia, or chawli beans, is a popular legume in Indian homes. It is cooked as curry, sabzi, and even snacks. Known for its earthy taste and high nutrition, chowli is affordable and easy to prepare. Many people eat it for its protein and fiber content. If you are new to Indian cooking, chowli recipes are simple and beginner-friendly.

In some regions, chowli is called chavali or chauli, while in English it is known as cowpeas or black-eyed beans. Whatever the name, this legume fits into daily meals with rice, chapati, or bread.

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What is Chowli (Black-Eyed Peas)?

• Local Names: Chowli (Marathi), Lobia (Hindi), Chavali (Gujarati), Chora Dal (some parts of India).
• English Name: Black-eyed peas or black-eyed beans.
• Appearance: Small cream-colored beans with a black spot, shaped like an eye.
• Category: Legume family, same as lentils and beans.

Chowli is often confused with other beans, but it has a unique taste and texture. It cooks faster than many other legumes, which makes it a favorite for quick meals.

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Nutrition in Chowli

Black-eyed peas are considered one of the healthiest beans. A one-cup serving of boiled chowli (about 170 grams) provides:

• Calories: 200
• Protein: 13 grams
• Carbohydrates: 35 grams
• Fiber: 11 grams
• Fat: 0.9 grams
• Folate: 88% of daily requirement
• Iron: 20% of daily requirement
• Potassium: 21% of daily requirement

Health Highlights:

• Rich in plant-based protein, making it a good meat alternative.
• High fiber helps digestion and prevents constipation.
• Iron content improves energy and reduces fatigue.
• Folate supports brain function and healthy cells.

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Popular Chowli Recipes

Here are some easy and authentic chowli recipes you can try at home.

1. Chowli Usal (Maharashtrian Style)

Ingredients:

• 1 cup chowli (black-eyed peas), soaked overnight
• 2 tbsp oil
• 1 onion, finely chopped
• 1 tomato, chopped
• 2 green chilies, slit
• 1 tsp ginger-garlic paste
• 1 tsp cumin seeds
• 1 tsp mustard seeds
• 1 tsp red chili powder
• 1 tsp coriander powder
• ½ tsp turmeric powder
• 1 tsp garam masala
• 2 tbsp grated coconut (optional)
• Salt to taste
• Fresh coriander for garnish

Steps:

1. Pressure cook soaked chowli with water and salt until soft.
2. Heat oil in a pan, add mustard seeds and cumin. Let them splutter.
3. Add onions and sauté until golden brown.
4. Mix in ginger-garlic paste and green chilies. Fry for 2 minutes.
5. Add tomatoes, cook till soft.
6. Add all spice powders and coconut. Fry well.
7. Add boiled chowli with water. Simmer for 10 minutes.
8. Garnish with coriander. Serve hot with rice or chapati.

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2. Chowli Bhaji (Dry Sabzi)

Ingredients:

• 2 cups boiled chowli
• 1 onion, chopped
• 2 tomatoes, chopped
• 1 green chili
• 1 tsp cumin seeds
• ½ tsp turmeric
• 1 tsp chili powder
• 1 tsp coriander powder
• 2 tbsp oil
• Salt to taste

Steps:

1. Heat oil in a pan, add cumin seeds.
2. Fry onion until soft.
3. Add tomatoes and cook till mushy.
4. Add all spices and fry.
5. Mix boiled chowli and stir-fry until dry.
6. Serve with chapati or paratha.

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3. Lobia Curry (North Indian Style)

Ingredients:

• 1 cup lobia, soaked 6 hours
• 2 tbsp oil
• 1 onion, finely chopped
• 1 tomato puree
• 1 tsp ginger-garlic paste
• 1 bay leaf
• 1 tsp cumin
• 1 tsp chili powder
• 1 tsp coriander powder
• ½ tsp turmeric
• 1 tsp garam masala
• Salt to taste

Steps:

1. Cook lobia in pressure cooker until soft.
2. Heat oil, add bay leaf and cumin.
3. Add onion, fry till golden.
4. Add ginger-garlic paste. Fry well.
5. Add tomato puree, cook till oil separates.
6. Add spices and mix.
7. Add boiled lobia with water. Simmer 15 minutes.
8. Garnish and serve with rice or naan.

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4. Chawli Salad (Healthy Option)

Ingredients:

• 1 cup boiled chowli
• 1 cucumber, chopped
• 1 tomato, chopped
• 1 onion, chopped
• Lemon juice
• Salt and pepper

Steps:

1. Mix all ingredients in a bowl.
2. Add lemon juice, salt, and pepper.
3. Serve chilled as a healthy snack or side dish.

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Health Benefits of Chowli

• Weight management: High fiber keeps you full for long.
• Heart health: Potassium and magnesium support blood pressure control.
• Diabetes friendly: Low glycemic index helps manage blood sugar.
• Gut health: Fiber aids digestion.
• Bone strength: Rich in calcium and iron.

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Cooking Tips for Chowli

• Always soak chowli for 6 to 8 hours before cooking.
• Pressure cooking makes it soft and digestible.
• Add a pinch of asafoetida (hing) to avoid gas and bloating.
• Combine chowli with rice or chapati for a balanced meal.
• Store cooked chowli in fridge for 2 days maximum.

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FAQs on Chowli

Q1: Is chowli the same as lobia?
Yes, both are the same legume with different names in different regions.

Q2: Can I cook chowli without soaking?
Yes, but soaking reduces cooking time and improves digestion.

Q3: What is chowli called in English?
Chowli is called black-eyed peas or cowpeas in English.

Q4: How many types of chowli recipes exist?
It can be made as curry, dry sabzi, usal, dal, salad, and even soup.

Q5: Is chowli good for weight loss?
Yes, due to high protein and fiber, it helps control appetite.

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Conclusion

Chowli, also known as black-eyed peas or lobia, is a healthy and versatile ingredient. You can prepare it in many styles, from chowli usal to lobia curry. Packed with protein, iron, and fiber, it makes a complete meal when paired with rice or chapati. If you are looking for simple vegetarian recipes, chowli is an excellent choice.

For more chowli recipes and ideas, visit Cookpad Chowli Recipes.