A unique and hearty twist on a classic North Indian sabzi. Tender potatoes and pointed gourd are cooked in a fragrant blend of spices, then enriched with scrambled eggs for a satisfying protein boost. This simple, one-pan dish is perfect for a quick and nutritious weeknight meal, served hot with rotis or parathas.
Prep15 min
Cook25 min
Servings4
Serving size: 1 cup
247cal
9gprotein
21gcarbs
15g
Ingredients
250 g Parwal (Pointed gourd, lightly scraped and chopped into 1-inch pieces)
300 g Potato (About 2 medium, peeled and cubed into 1-inch pieces)
Soft, thin, and light Indian flatbreads made from whole wheat flour. They puff up beautifully on an open flame, making them a perfect, healthy accompaniment to any curry or dal.
A comforting and classic North Indian lentil dish. Creamy yellow lentils are cooked until tender and then topped with a fragrant tempering of spices sizzled in ghee. Perfect with steamed rice or roti.
Homestyle Aloo Parwal Sabzi with egg, dal, and phulka. A perfectly spiced, protein-packed comfort meal!
This bihari dish is perfect for lunch. With 749.54 calories and 27.25g of protein per serving, it's a muscle-gain option for your meal plan.
fat
1 tsp Red Chili Powder (Adjust to your spice preference)
1.5 tsp Coriander Powder
1 tsp Salt (Adjust to taste)
3 pc Egg (Large)
0.5 tsp Garam Masala
2 tbsp Coriander Leaves (Freshly chopped, for garnish)
2 tbsp Water (Optional, if curry becomes too dry while cooking)
Instructions
1
Sauté Aromatics
Heat oil in a kadai or heavy-bottomed pan over medium heat. Once hot, add the cumin seeds and let them splutter for about 30 seconds until fragrant.
Add the finely chopped onions and sauté for 3-4 minutes until they become soft and translucent.
Stir in the ginger-garlic paste and slit green chilies. Cook for another minute until the raw aroma disappears.
2
Cook the Masala and Vegetables
Add the chopped tomatoes and cook for 4-5 minutes, stirring occasionally, until they turn soft and mushy.
Add the ground spices: turmeric powder, red chili powder, coriander powder, and salt. Mix well and cook the masala for 2-3 minutes, until you see oil separating from the sides.
Add the cubed potatoes and chopped parwal. Stir gently to coat the vegetables thoroughly with the masala.
Reduce the heat to low, cover the pan with a lid, and let the vegetables cook for 15-18 minutes. Stir every 5 minutes to prevent sticking. The vegetables should become tender; check by piercing a potato with a fork. If the mixture seems too dry, sprinkle 1-2 tablespoons of water.
3
Incorporate Eggs and Finish
Once the vegetables are fully cooked, increase the heat to medium. Push the vegetables to the sides of the pan to create a space in the center.
Crack the 3 eggs directly into the center of the pan. Let them set for 30-45 seconds without stirring.
Gently scramble the eggs in the center. Once they are about 80% cooked, begin mixing them with the surrounding vegetables.
Continue to cook for another 2-3 minutes, stirring everything together, until the egg is fully cooked and well combined with the sabzi.
Sprinkle the garam masala and fresh coriander leaves over the top. Give it a final mix and turn off the heat.
4
Serve
Let the sabzi rest for a few minutes before serving. Serve hot with fresh rotis, parathas, or as a side with dal and rice.
262cal
8gprotein
44gcarbs
8gfat
Ingredients
2 cup Atta (Also known as whole wheat flour)
0.5 tsp Salt
1 cup Lukewarm Water (Adjust as needed to form a soft, pliable dough)
2 tbsp Ghee (For brushing on top, optional)
Instructions
1
Prepare the Dough
In a large mixing bowl, combine 2 cups of atta and salt.
Gradually add lukewarm water, a little at a time, mixing with your fingers until the flour comes together to form a dough.
Knead the dough on a clean, flat surface for 8-10 minutes, pressing and stretching it with the heel of your hand. The final dough should be soft, smooth, and elastic, not sticky.
2
Rest the Dough
Lightly grease the dough with a few drops of oil or ghee to prevent it from drying out.
Cover the bowl with a damp cloth or a lid and let the dough rest for at least 20-30 minutes. This step is crucial for relaxing the gluten, which results in softer phulkas.
3
Divide and Roll
After resting, knead the dough again for one minute.
Divide the dough into 8 equal-sized portions and roll them into smooth balls.
Take one ball, flatten it between your palms, and dip it into the dry atta for dusting.
Place it on a rolling board (chakla) and roll it out evenly into a thin circle, about 6-7 inches in diameter. Use minimal dry flour for dusting to avoid making the phulka hard.
4
Cook on the Tawa (Griddle)
Heat a tawa over medium-high heat. To check if it's ready, sprinkle a pinch of dry flour; it should turn brown in a few seconds.
Place the rolled phulka on the hot tawa. Cook for about 15-20 seconds until you see small bubbles appear on the surface.
Flip the phulka using tongs and cook the other side for 30-40 seconds until light brown spots appear.
5
Puff on Open Flame
Using tongs, carefully lift the phulka off the tawa and place it directly on a high flame.
Within seconds, the phulka will puff up into a ball due to the trapped steam.
Immediately flip it to cook the other side on the flame for just a second or two. Be careful not to burn it.
6
Finish and Serve
Remove the puffed phulka from the flame. If desired, brush the top with a little ghee.
Place the finished phulka in a casserole or a container lined with a clean kitchen towel. This keeps them soft and warm.
Repeat the rolling, cooking, and puffing process for the remaining dough balls. Serve hot with your favorite dal or curry.
3 cup Water (for pressure cooking, plus more as needed)
0.5 tsp Turmeric Powder
1 tsp Salt (or to taste)
2 tbsp Ghee (divided)
1 tsp Cumin Seeds
0.5 tsp Mustard Seeds
1 medium Onion (finely chopped)
1 tbsp Ginger Garlic Paste
2 pcs Green Chili (slit lengthwise)
1 medium Tomato (finely chopped)
0.25 tsp Hing (asafoetida)
2 pcs Dried Red Chili (whole)
0.5 tsp Kashmiri Red Chili Powder (for color, adjust to taste)
0.5 tsp Garam Masala
2 tbsp Coriander Leaves (freshly chopped, for garnish)
1 tsp Lemon Juice (optional, for a tangy finish)
Instructions
1
Pressure Cook the Dal
Rinse the toor dal thoroughly under cold running water until the water runs clear. Drain.
Place the rinsed dal in a pressure cooker. Add 3 cups of water, turmeric powder, and 1/2 tsp of salt.
Secure the lid and pressure cook on medium-high heat for 4-5 whistles, or about 15 minutes, until the dal is completely soft and mushy.
Allow the pressure to release naturally. This extra time helps the dal become even creamier.
Once the pressure has subsided, open the cooker and whisk the dal gently until it reaches a smooth, consistent texture. If it's too thick, add a little hot water to reach your desired consistency.
2
Prepare the Masala Base
Heat 1 tbsp of ghee in a separate pan or kadai over medium heat.
Add 1/2 tsp of cumin seeds and let them sizzle.
Add the finely chopped onion and sauté for 3-4 minutes until it becomes soft and translucent.
Add the ginger-garlic paste and slit green chilies. Cook for another minute until the raw smell disappears.
Stir in the chopped tomatoes and the remaining 1/2 tsp of salt. Cook for 4-5 minutes, stirring occasionally, until the tomatoes break down and the mixture becomes pulpy.
Pour this onion-tomato masala into the cooked dal. Add the garam masala, stir well, and let it simmer on low heat for 5 minutes for the flavors to meld.
3
Prepare the Final Tempering (Tadka)
In a small tadka pan or small skillet, heat the remaining 1 tbsp of ghee over medium heat until hot.
Add the mustard seeds and the remaining 1/2 tsp of cumin seeds. Allow them to crackle and splutter, which should take about 30 seconds.
Add the whole dried red chilies and hing (asafoetida). Sauté for just 10-15 seconds, being careful not to burn them.
Turn off the heat completely. Immediately add the Kashmiri red chili powder to the hot ghee and give it a quick swirl. This prevents the powder from burning and turning bitter.
4
Combine and Serve
Immediately pour the sizzling hot tempering over the simmering dal. You should hear a satisfying sizzle as the tadka hits the dal.
Stir gently to incorporate the tempering. Stir in the optional lemon juice if using.
Garnish with freshly chopped coriander leaves.
Serve hot with steamed basmati rice, jeera rice, or fresh rotis.
