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    • cal24-December-2022 adminKajal Tharwani

      Lobia Health Benefits And Delicious Recipe

    • Lobia are healthy, delicious and lovable! 

      We are all aware that pulses are beneficial to our health. However, three to four types of days, such as chickpea, moong, arhar, and rajma, are frequently highlighted. The humble lobia is one of the unsung heroes (Cowpea or black-eyed peas). 

      Not only is it low in calories, high in fibre and fat-free, but it is suitable for weight loss diet plans. However, it is also loaded with nutrients like calcium, magnesium and iron that help to aid several medical conditions

      Lobia is a textured oval-shaped bean with a black eye. It is also known as cowpea and black-eyed peas. Lobia is an African native of India, Southeast Asia, and the southern United States.

      Table Of Contents

      1. What Is Lobia? 

      2. Nutritional Value Of Lobia 

      3. Healthy Recipe Using Lobia 

      4. Health Benefits Of Lobia 

      5. Dietitian’s Recommendation 

      6. The Final Say 

      7. FAQs 

      What Is Lobia? 

      Lobia is also known as chaula or chaura. Cowpeas, also known as black-eyed beans, contain vitamins and minerals that are incredibly beneficial to the body. The crop, which originated in Africa, is now eaten all over the world.

      It is a green vegetable that is one hand long and very tender, cooked and consumed. Its seeds are used to make lentils. Lobia is a high-nutrient-dense legume-derived pulse or pea. 

      It has been used as food in India for thousands of years, but it was initially used as animal feed in many countries. Later, those countries recognised the properties of its pod and incorporated it into their diets.

      Nutritional Value Of Lobia 

      Lobia, a lentil,  is rich in protein and contains many other nutrients. 

      Approx 100 g of lobia contains:

      • Energy- 336 Kcal
      • Carbohydrates- 60.03 g
      • Protein- 23.52 g
      • Total Fat- 1.26 g
      • Dietary Fibre- 10.6 g
      • Vitamin C- 1.5 mg
      • Sodium- 16 mg
      • Calcium- 110 mg
      • Iron- 8.27 mg
      • Magnesium- 184 mg
      • Manganese- 1.528 mg
      • Phosphorus- 424 mg
      • Zinc- 3.37 mg

      Healthy Recipe Using Lobia 

      The recipe is for veggie and bean salad. Have a look and try it at home. 


      • Lobia- 1 cup, boiled 
      • Extra virgin olive oil- 3tbsp
      • Lemon juice- 2tbsp 
      • Dried oregano- 1tbsp, chopped 
      • Salt and pepper, as per taste 
      • Cucumber- ¼ cup, chopped 
      • Onion- ¼ cup, chopped 
      • Tomato- ¼ cup, chopped 
      • Red bell pepper-  ⅔ cup, diced 
      • Tofu- ½ cup,  crumble
      • Sweet corn- 2 tbsp, boiled  

      Preparation Method 

      1. Whisk oil, lemon juice, salt, oregano and pepper in a bowl until they combine properly.

      2. Add cucumber, onion, tomato, black-eyed peas, bell pepper, and sweet corn. Toss well.

      3. You can serve it at room temperature or chilled.

      Health Benefits Of Lobia 

      As the powerhouse of protein, lobia offers several health benefits. Here, we have listed a few! 

      1. Keeps Cholesterol Levels Stable 

      Lobia can significantly lower our cholesterol levels. It is an excellent source of dietary fibre and protein, which help reduce the amount of bad cholesterol in our blood plasma. They also contain phytosterols, which are steroid compounds. These are very effective in maintaining our body's normal cholesterol levels.

      2. Eliminates Free Radicals 

      Lobia, particularly the creamy white variety, is high in antioxidants such as vitamins A and C. As a result, consuming these beans may aid in removing harmful free radicals, potentially halting the growth of cancerous cells.

      3. Reduces The Risk Of Blood Sugar Spike 

      Lobia is regarded as a diabetic superfood. This is because the super nutritious legume has a high protein and soluble fibre content, making it a low glycemic index food that is ideal for diabetics. 

      Lobia is an excellent solution for diabetics due to its high soluble fibre content.  Moreover, according to research by NIN (National Institute Of Nutrition), it may help to regulate blood sugar levels and reduce the risk of diabetes mellitus.

      4. Great For To Be Mothers 

      Iron, protein, and folate are the essential nutrients whose requirements skyrocket during pregnancy. Lobia is an excellent source of these essential nutrients and should be included in pregnant women's diets. Besides, a high-folate diet reduces newborns' risk of neural tube defects.

      5. Maintains Skin Health 

      Lobia, which is high in antioxidants, as previously stated. Moreover, they contain vitamins A and C, incredibly beneficial to our skin. 

      Both of these can protect our skin cells from free radical damage. They can repair and rejuvenate our skin. Lobia's anti-oxidative properties help to eliminate ageing symptoms such as wrinkles and spots. As a result, our skin is smooth, healthy, and glowing.

      6. Helps To Treat Hair 

      Lobia, an excellent source of antioxidants, also benefits our hair. These small beans can do almost everything, from maintaining the health of our tresses to making them shine. 

      You can also greatly facilitate the growth of your hair with the help of lobia. Vegetable contains a lot of protein, one of the most important components of our hair. 

      As a result, regular consumption of it can increase the amount of protein in our bodies and aid in the growth of our hair.

      Dietitian’s Recommendation 

      Lobia, also known as chawli, is a highly nutritious lentil extremely beneficial to our health. It is also a versatile ingredient that can be prepared in various ways. 

      You can incorporate it into your daily meals by adding it to salads for a plant-based protein boost or cooking it in a rich tomato-based gravy.

      The Final Say 

      Lobia's advantages can be attributed to its beneficial nutrients. Lobia, when consumed regularly, benefits our bodies in various ways, including maintaining cholesterol levels, improving blood lipid profiles, regulating blood sugar levels, and aiding in treating cardiovascular ailments, among others. 

      These are also beneficial to the skin and hair. Include lobia in your diet to reap the many benefits it provides.


      1. Is lobia good for the stomach?

      Lobia promotes stomach health but might cause problems like gas or bloat.

      2. Is lobia good for constipation?

      Yes, lobia has soluble fibre that helps in relieving constipation.

      3. Is white lobia good for weight loss?

      Yes! Lobia is a low-calorie and nutrient-rich food that is great for weight loss.

      4. Is it good to consume lobia at night?

      It is recommended to avoid the consumption of beans like lobia at night as it might cause bloating in some people.

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