Lobia masala is a hearty and nutritious curry made with black-eyed peas simmered in a spiced tomato-onion gravy. It is a staple North Indian dish commonly enjoyed at home for lunch or dinner alongside steamed rice or warm flatbreads.
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Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 1 cup Black eyed peas (uncooked) (189 g)
- 4 cups Water (946 g)
- 2 tbsp Cooking Oil (27 g)
- 1 tsp Cumin seeds (2.2 g)
- 2 medium Onion (300 g)
- 3 cloves Garlic (15 g)
- 1 inch Ginger (15 g)
- 2 pieces Green chili (10 g)
- 2 medium Tomato (300 g)
- 0.5 tsp Turmeric powder (1.2 g)
- 1 tsp Coriander Powder (2.2 g)
- 0.5 tsp Red Chilli Powder (1.1 g)
- 0.5 tsp Garam masala (1.2 g)
- Salt, to taste
- 1 handful Fresh Coriander (28 g)
- Ingredients in total: 1.84 kg
- Weight lost in cooking: 639 g (mostly water boiling off)
- Net weight (cooked): 1.2 kg · 4 servings of about 300 g
Method
- Soak the black-eyed peas in enough water for at least 4 hours, then drain and rinse them well.
- Add the soaked peas and water to a pressure cooker and cook for 3 whistles, or boil in a covered pot for 40 minutes until the peas are tender but not mushy.
- Heat oil in a heavy-based pan over medium heat and add the cumin seeds; wait until they crackle.
- Add the finely chopped onions and sauté until they turn soft and golden brown.
- Stir in the minced garlic, grated ginger, and slit green chillies, cooking for another minute until the raw smell disappears.
- Pour in the tomato puree along with the turmeric, coriander powder, and red chilli powder; cook until the oil begins to separate at the edges of the masala.
- Add the cooked black-eyed peas with their remaining liquid to the pan, season with salt, and simmer on low heat for 10 minutes to allow the flavors to blend.
- Stir in the garam masala and turn off the heat.
- Garnish with a generous handful of fresh chopped coriander leaves and serve hot.
Nutrition
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Calories | 280 kcal | 93.5 kcal |
| Protein | 13.4 g | 4.46 g |
| Water | 235 mL | 78.2 mL |
| Sodium | 32.9 mg | 11 mg |
| Total Carbohydrates | 41.9 g | 14 g |
| Total Fat | 8.04 g | 2.68 g |
| Sugar | 8.7 g | 2.9 g |
62 more nutrients
Carbohydrates
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Iron | 5.21 mg | 1.74 mg |
| Calcium | 101 mg | 33.8 mg |
| Magnesium | 109 mg | 36.5 mg |
| Potassium | 917 mg | 306 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 262 mg | 87.2 mg |
| Zinc | 2.04 mg | 0.68 mg |
| Chloride | 34.5 mg | 11.5 mg |
| Selenium | 5.09 mcg | 1.7 mcg |
| Copper | 0.59 mg | 0.2 mg |
| Fluoride | 0.063 mg | 0.021 mg |
| Manganese | 1.16 mg | 0.39 mg |
| Molybdenum | 87.6 mcg | 29.2 mcg |
| Chromium | 7.2 mcg | 2.4 mcg |
Fats
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.16 g | 0.39 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 2.95 g | 0.98 g |
| Omega-3 Fatty Acids | 0.18 g | 0.061 g |
| Polyunsaturated Fat | 2.53 g | 0.84 g |
| Omega-6 Fatty Acids | 2.34 g | 0.78 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.22 g | 0.075 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.14 g | 0.71 g |
Fibre
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Fiber | 8.13 g | 2.71 g |
| Soluble Fiber | 1.61 g | 0.54 g |
| Insoluble Fiber | 9.28 g | 3.09 g |
Vitamins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 23 mg | 7.66 mg |
| Folate (B9) | 331 mcg | 110 mcg |
| Niacin (B3) | 1.91 mg | 0.64 mg |
| Vitamin A | 61.6 mcg RAE | 20.5 mcg RAE |
| Thiamin (B1) | 0.49 mg | 0.16 mg |
| Vitamin B6 | 0.49 mg | 0.16 mg |
| Riboflavin (B2) | 0.16 mg | 0.055 mg |
| Pantothenic Acid (B5) | 0.94 mg | 0.31 mg |
| Vitamin E | 2.55 mg | 0.85 mg |
| Vitamin K | 30 mcg | 9.99 mcg |
| Biotin (B7) | 10.5 mcg | 3.52 mcg |
| Beta-Carotene | 700 mcg | 233 mcg |
Others
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Choline | 55.7 mg | 18.6 mg |
| Leucine | 1,011 mg | 337 mg |
| Lysine | 850 mg | 283 mg |
| Polyphenols | 333 mg | 111 mg |
| Methionine | 146 mg | 48.6 mg |
| Oxalates | 39.1 mg | 13 mg |
| Threonine | 507 mg | 169 mg |
| Tryptophan | 158 mg | 52.8 mg |
| Valine | 697 mg | 232 mg |
| Flavonoids | 147 mg | 48.8 mg |
| Histidine | 467 mg | 156 mg |
| Lutein / Zeaxanthin | 0.86 mg | 0.29 mg |
| Lycopene | 1.93 mg | 0.64 mg |
| Phenylalanine | 708 mg | 236 mg |
| Purines | 80.4 mg | 26.8 mg |
Proteins
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| Isoleucine | 631 mg | 210 mg |
Additives
| Nutrient | Per serving (300 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 185 mg | 61.5 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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