Lobia Aaloo Sabzi Yard Long Beans -Potato)

                                    Lobia Aaloo Sabzi

 

Lobia or chewy and flavorful yard long beans, also known as Chinese snake beans, are closely related to black-eyed peas. 

 Yard-long beans are one of the ancient cultivated crops. Young, immature pods are one of the very low-calorie vegetables; 100 g beans contain just 47 calories.

 The pods contain large quantities of soluble and insoluble fibers. Since the entire green pod is eaten as in green beans, sufficient amount of dietary fiber is obtained in the diet. Dietary fiber helps to protect the colon mucosa by reducing its exposure time to toxic substances as well as by binding to cancer-causing chemicals in the colon. Fiber rich food also found to reduce LDL-cholesterol levels by decreasing reabsorption of cholesterol binding bile acids in the colon.

 Fresh yard-long beans are one of the finest sources of folates. 100 g beans provide 62 µg or 15% of daily requirement of folates. Folate along with vitamin B-12 is one of the essential components of DNA synthesis and cell division. Adequate folate in the diet around conception and during pregnancy may help prevent neural-tube defects in the newborns.

 Fresh beans contain a good amount of vitamin-C.  Vitamin-C is a powerful water-soluble antioxidant, and when adequately provided in the diet, it helps build immunity to combat infections, contribute to maintaining blood vessel elasticity, and offer some protection from cancers.

 Furthermore, the long beans are excellent sources of vitamin-A.  Vitamin-A is one of the essential vitamins for the body provided through our diet. Vitamin-A maintains mucosal integrity, enhances skin complexion, and improves night vision.

 Also, yard long beans provide average amounts of minerals such as iron, copper, manganese, calcium, magnesium. The body uses manganese as a cofactor for the important antioxidant enzyme, superoxide dismutase.

This sabzi is commonly cooked in Uttar Pradesh households and as we have just seen the terrific nutritions of Lobia,let's jump to the recipe.

 

Ingredients:

1. Lobia-1 bunch (200 gm.)
2. Aaloo- 2 medium
3. Onion-1 large or 2 medium
4. Garlic-3-4 cloves
5. Fenugreek seeds or methi dana-1/2 + 1/2 tsp. divided
6. Coriander powder-1 tsp.
7. Turmeric powder-1/2 tsp.
8. Chilli powder-2 tsp.
9. Mustard oil or vegetable oil-2 tbsp.+ 2 service spoon divided
10. Salt to taste

Method:

• Cut aaloo and lobia as shown in the picture.
• In a blender, make a paste of onion and garlic.
• Heat kadai and put 2 tbsp. oil.
• When hot, add 1/2 tsp. methi dana and brown it.
• When it turns dark brown, add cut vegetables.
• Add salt for the veggies.
• Cook on high heat for 3 minutes, then lower the flame and cover and cook for 5 minutes.
• Now in a kadai or cooker, heat the remaining oil. 
• When hot, add half tsp. methi dana.
• When dark brown, add blended masala and all the powder masalas and salt for masala (remember, sabzi portion salt has already been added).
• Bhuno well on low medium heat till oil is on the surface.
• Add  lobia aaloo and stir well.
• Cover the lid and on lowest setting of your stove,cook till one whistle.
• Serve with chapatis, dal and rice. You can have it with parathas also.

Tips: I always cook it in pressure cooker on lowest setting, but if you are not comfortable in cooking without water,just use kadai and cook it covered till well cooked. 

Fenugreek seeds is not commonly used in tadakas but it gives a distinct flavor and is very good for health.