Boost Your Immunity: Black-eyed bean salad
In today’s segment of Boost Your Immunity, we bring back you a tasty and healthy recipe of Black-eyed bean salad. it’s easy to form and has high nutritional value.
Health has taken precedence over everything else in today’s world. It’s of utmost importance to spice up our immunity so as to safeguard ourselves from diseases and also build the strength to fight them. Today, in our Boost Your Immunity segment, we bring you a protein-rich recipe made with black-eyed beans, also referred to as black-eyed peas or lobia.
Manisha Aggarwal, a Delhi-based nutritionist, shares a recipe of Black-eyed bean salad with IndiaToday.in and also informs us about the good nutritional value of those pulses. The dish overall benefits health, builds immunity and may be enjoyed as a snack anytime.
- 1 cup dry Lobia or black-eyed beans
- 1 medium tomato finely-chopped
- 1 cucumber finely-chopped
- 1 ripe mango
- 50g chopped pot cheese
- ¼ cup roasted and coarsely chopped peanuts
- Chopped coriander leaves for garnishing
- Juice of 1 lemon
- ¼ tsp cinnamon powder
- ¼ tsp black pepper powder
- ¼ tsp roasted cumin powder
- ¼ tsp chaat masala
- 1 tsp honey
- Black salt as per taste
HOW TO MAKE
Soak lobia overnight or for 4-6 hours. Pressure-cook it along side salt for 2-3 whistles. Keep a check on the quantity of water used, it shouldn’t be quite 1-1/2 cups. Take an outsized bowl and add the drained and cooled lobia followed by chopped, tomato, cucumber, mango and pot cheese . Add all the seasonings and blend well. Sprinkle coarsely grounded peanuts and fresh coriander.
The main ingredient, lobia/cowpea/black-eyed pea, is high on protein, zinc, folate, magnesium and potassium. High soluble fiber and insoluble fiber content makes it desirable as an antidiabetic and antihypertensive product. Since many Covid patients are experiencing high sugar levels, this chaat are often helpful.
Cottage cheese and peanuts further increase protein and zinc value of the dish. Lemons and tomatoes used here add much-required vitamin C . Cinnamon and black pepper are perfect for enhancing immunity. Black salt aids in digestion. Tomatoes, mangoes and cucumber are all rich in phytochemicals which are extremely important in reducing inflammations in our body.