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Lobia - The Hidden, Healthy Gem

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What is Lobia?

Lobia, also called cow pea and black eyed peas, is a textured oval shaped bean with a black eye. A native to Africa, lobia is cultivated in Latin America, South-east Asia and southern parts of the United States.

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It is an interesting fact to know that the famous hip-hop music band, ĎBlack Eyed Peasí chose to name themselves after this super bean.

Health Benefits of Lobia

Available in both dried and fresh forms, lobia is used in various soup and salad recipes as well as dal and vegetable preparations to enhance their nutritive value multi-fold. Purple eye, light brown eye, red eye, cream, crowder and clay are different variants of cowpeas. Although not as popular as chick pea or kidney bean, lobia ranks much higher on nutrition, making it a hidden healthy gem.

They are brimming with the goodness of B-complex vitamins, protein, zinc, calcium and iron.

What are the Health Benefits of Lobia?

From its magical cholesterol-lowering properties to being diabetic friendly as well as promoting weight loss, lobia is a super bean with a bevy of health benefits. The different varieties of lobia are abundant with anti-oxidant compounds which keep aging and cancer at bay. Lobia also contains a significant amount of flavonoids that protect against cardiovascular problems. Additionally, it also eases problems associated with urination.
  • Good for pregnant women: Iron, protein and folate are the key nutrients whose requirement increases substantially during pregnancy. Being a rich source of these vital nutrients, lobia is a must include in the diet of pregnant women. A diet rich in folate lowers the risk of neural tube defects in the new born.
Lobia for Pregnant Women
  • Assists weight loss: A high protein and high fiber legume, lobia keeps hunger pangs at bay by promoting satiety. A serving of lobia provides fewer calories in comparison to commercially available calorie laden snacks, making it a smart, nutritious option for people on a weight loss program.
  • Keeps cholesterol levels in check: Incorporating cow peas in your diet on a regular basis lowers cholesterol levels. They are an excellent source of soluble fiber, which forms a gel-like substance and binds cholesterol and bile acids in the small intestine and eliminates them from the body. Since, cholesterol is an integral component of bile, the liver utilizes more cholesterol for producing more bile acid.
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  • Helps digestive system: Lobia cures problems associated with stomach, pancreas as well as spleen. Being a fiber rich food, it keeps the digestive system working like a well-oiled machine.
  • Great for diabetics: Apart from the aforementioned health advantages, lobia is considered a super-food for diabetics. The protein and soluble fiber content of the super nutritious legume is on the higher side, which makes it a low glycemic index food and ideal for diabetics.
Lobia for Diabetics

Lobia Recipes

Some innovative recipes to include this nutrition-packed bean in your diet are:

Veggie and Bean Salad


Ingredients:
  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon chopped dried oregano
  • Salt and pepper to taste
  • 4 cups peeled and diced cucumbers
  • 1 cup boiled lobia
  • 2/3 cup diced red bell pepper
  • 1/2 cup crumbled feta cheese
  • 1/4 cup sliced onion
  • 2 tablespoons chopped black olives
Method:
  • Whisk oil, lemon juice, salt, oregano and pepper in a bowl until they combine properly.
  • Add cucumber, black-eyed peas, bell pepper, feta, onion and olives. Toss well.
  • You can serve it at room temperature or chilled.

Black-eyed Pea Chili with Quinoa and Corn


Ingredients:
  • 2 large chopped onions
  • 1 large chopped red bell pepper
  • 1 large chopped green bell pepper
  • 6 minced cloves garlic
  • 2.5 cups black eyed peas (soaked overnight and drained)
  • 6 cups vegetable broth
  • 2 teaspoons cumin powder
  • 2 teaspoons chilli flakes
  • 2 cups diced tomatoes
  • 1.5 cups boiled corn
  • 1/3 cup uncooked quinoa
  • Salt and pepper to taste
  • 1 tablespoon oil
Lobia Recipes

Method:
  • Heat a large, non-stick pot. Add oil, garlic and onions and cook, until the onions become translucent.
  • Add the bell peppers and cook for 2-3 minutes.
  • Add black-eyed peas, broth and the spices. Bring to a boil. Cook for 4-5 minutes. Simmer the flame to low, and cook until the peas are tender.
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  • Add quinoa and cook until the quinoa becomes tender for approximately 20 minutes. Add the boiled corn, salt and pepper.
  • Serve hot.

Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw

The nutritional values of "Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw" per 100 grams are:


Nutrition Summary
Total Calories 336
Protein 23.5 g
Fat 0.4 g
Carbohydrate 60 g
NutrientsAmount%Daily Value
Calcium, Ca 110 mg 11 %
Copper, Cu 0.84 mg 42.25 %
Iron, Fe 8.27  mg 45.94 %
Magnesium, Mg 184 mg 46 %
Manganese, Mn 1.53 mg 76.4 %
Phosphorus, P 424 mg 42.4 %
Potassium, K 1112  mg 31.77 %
Selenium, Se 9 mcg 12.86 %
Sodium, Na 16 mg 0.67 %
Zinc, Zn 3.37 mg 22.47 %
Vitamin A 50  IU 1 %
Vitamin C 1.5 mg 2.5 %
Vitamin B6 0.36 mg 17.85 %
Vitamin E 0.39 mg 1.3 %
Vitamin K 5  mcg 6.25 %
Riboflavin 0.23  mg 13.29 %
Thiamin 0.85 mg 56.87 %
Folate, DFE 633  mcg 158.25 %
Niacin 2.08  mg 10.38 %
Sugars 6.9 g
Fiber 10.6  g 42.4 %
Cholesterol 0 mg 0 %
Water 11.95 g
Carotene, alpha 0 mcg
Carotene, beta 30  mcg
Choline 94.7 mg
Lycopene 0  mcg
View all +
Data source: USDA Nutrient Database, R25
*Percent Daily Values (%DV) are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.

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