Manglorean Lobia Gravy

This lobia preparation is interesting and flavourfull. The combination of lobia and coconut gives good protein and fats. A perfect gravy to enjoy with your rice or roti during this season. The condiments gives you flavours that hit the warm spot into you mouth.

Preparation time: 20 minutes; Soaking time: 2 hours

Cooking time: 20 minutes

Serves: 4 person

Ingredients

• 1 cup Lobia

• 1/3 cup grated coconut

• 1 cup coconut milk

• 2 onions, sliced

• 2 cloves

• 4 dry red chillies

• 1 tablespoon coriander seeds

• 2 teaspoons cumin seeds

• 1 tablespoons garlic, chopped

• 2 teaspoon methi seeds

• 12 black peppercorns

• 2 strands curry leaves

• 1 tablespoons tamrind

• 1 teaspoon turmeric powder

• 1 cinnamon stick

• 1 teaspoon mustards seeds

• 1 teaspoon asafoetida

• 2 teaspoon oil

• Salt, as per taste

Method:

• At first, rinse the lobia and soak for at least 2 hours in hot water.

• In a pan add cumin seeds, coriander seeds, dry red chillies and black peppercorns. Dry roast all the spices till they turn aromatic. Set aside and let them cool.

• Into same pan, add ½ tsp oil and add onions and garlic and roast them till onions turns golden. Then add grated coconut and tamrind and roast until coconut turns light golden. Set aside and let it cool.

• Once all the ingredients get cool, blend them into smooth paste by adding little water.

• Heat oil into a pressure cooker and add mustard seeds, asafoetida and curry leaves. Once it crackle, add grinded masala paste into it. Roast well for 4-5 minutes till oil separates from the sides. Then add soaked lobia with some water and season it with salt and turmeric powder. Cook until 3 whistle on medium flame.

• Once the pressure release, open the cooker and add coconut milk. Transfer into serving bowl. Your hot lobia gravy is ready to enjoy with roti or rice of your choice.

Nutrition value per serving:

Energy: 213 kcal

Fat: 11.8 g

Carbohydrates: 15.2 g

Fibre: 1 g

Protein: 5 g

Sodium: 3.7 mg

Potassium: 167 mg