A simple and wholesome North Indian stir-fry made with pointed gourd and potatoes. This everyday sabzi comes together quickly with basic spices and pairs perfectly with roti or dal rice.
Prep15 min
Cook25 min
Servings4
Serving size: 1 cup
206cal
5gprotein
23gcarbs
12g
Ingredients
400 g Parwal (Lightly scraped and cut into 1/2-inch rounds)
1 large Potato (Peeled and cut into 1/2-inch cubes)
Soft, unleavened whole wheat flatbread, a daily staple in Indian households. Perfect for scooping up curries and dals, this simple, wholesome bread is puffed up on an open flame for that classic, airy texture.
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.
Protein-packed dal with homestyle Parwal ki Sabzi & soft Roti – a comforting, wholesome meal!
This bihari dish is perfect for lunch. With 659.28 calories and 23.55g of protein per serving, it's a high-fiber option for your meal plan.
fat
Red Chili Powder
(Adjust to taste)
1.5 tsp Coriander Powder
1 tsp Salt (Or to taste)
0.5 tsp Garam Masala
2 tbsp Coriander Leaves (Freshly chopped, for garnish)
0.25 cup Water (As needed for cooking)
Instructions
1
Prepare the Vegetables
Wash the parwal thoroughly. Lightly scrape the outer skin with a knife, but do not peel completely. Trim the ends and slice into 1/2-inch thick rounds.
Peel the potato and dice it into 1/2-inch cubes. Place the cubed potatoes in a bowl of water to prevent them from browning.
Finely chop the onion and tomatoes. Slit the green chilies lengthwise.
2
Sauté Aromatics and Spices
Heat oil in a heavy-bottomed pan or kadai over medium heat. Once hot, add the cumin seeds and allow them to splutter for about 30 seconds.
Add the finely chopped onions and sauté for 3-4 minutes until they become soft and translucent.
Add the ginger-garlic paste and slit green chilies. Cook for another minute until the raw aroma disappears.
3
Cook the Masala Base
Add the chopped tomatoes to the pan, followed by the powdered spices: turmeric powder, red chili powder, coriander powder, and salt.
Stir everything together well. Cook the masala for 5-6 minutes, stirring occasionally, until the tomatoes break down and the oil begins to separate at the edges of the pan.
4
Cook the Sabzi
Drain the water from the potatoes and add both the potatoes and parwal to the masala.
Gently stir for 2-3 minutes to ensure the vegetables are evenly coated with the spice mixture.
Pour in 1/4 cup of water, stir, and bring the mixture to a gentle simmer.
Reduce the heat to low, cover the pan with a lid, and let it cook for 15-18 minutes. Stir once or twice in between to prevent sticking.
Cook until both the parwal and potatoes are tender. You can check by piercing a piece with a fork.
5
Garnish and Serve
Once the vegetables are fully cooked, remove the lid.
Sprinkle the garam masala and freshly chopped coriander leaves over the sabzi.
Gently mix to combine. Turn off the heat.
Let the sabzi rest for 5 minutes before serving hot with fresh rotis, parathas, or as a side with dal and rice.
213cal
8gprotein
44gcarbs
2gfat
Ingredients
2 cup atta (Use a fine-milled whole wheat flour for best results.)
1 cup lukewarm water (Adjust quantity as needed; dough should be soft and pliable.)
1 tsp ghee (For the dough, plus extra for brushing (optional).)
Instructions
1
Prepare the dough
In a large mixing bowl, combine the atta and 1 tsp of ghee.
Gradually add lukewarm water, a little at a time, mixing with your fingers to form a shaggy dough.
Knead the dough on a clean surface for 8-10 minutes, using the heel of your palm to push and fold until it is smooth, soft, and pliable, but not sticky.
Cover the dough with a damp cloth or a lid and let it rest for at least 20-30 minutes. This step is crucial for relaxing the gluten and ensuring soft rotis.
2
Divide and roll the rotis
After resting, knead the dough for another minute.
Divide the dough into 8 equal-sized portions and roll each into a smooth, crack-free ball.
Take one dough ball, flatten it, and dip it in dry atta for dusting.
On a rolling board, use a rolling pin to roll it into an even circle about 6-7 inches in diameter. Ensure the edges are as thin as the center for proper puffing.
3
Cook the roti
Heat a flat griddle (tawa) over medium-high heat. It's ready when a pinch of flour sprinkled on it sizzles and turns brown in seconds.
Place the rolled roti on the hot tawa. Cook for about 20-30 seconds, until you see small bubbles appear on the surface.
Using tongs, flip the roti. Cook the second side for about 45-60 seconds, until light brown spots appear.
4
Puff the roti
Using tongs, carefully remove the roti from the tawa and place it directly over a medium-high open flame. It should puff up into a ball almost instantly. Flip it once and remove immediately to avoid burning.
Alternatively, if you don't have a gas stove, flip the roti back onto the tawa and gently press the edges with a folded kitchen towel. This traps steam and helps the roti puff up.
Once puffed, immediately remove the roti from the heat.
5
Finish and serve
Brush one side with ghee, if desired, for extra flavor and softness.
Place the finished roti in a casserole dish or a container lined with a clean kitchen towel to keep them soft and warm.
Repeat the process for all remaining dough balls. Serve hot with your favorite dal, curry, or sabzi.
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.
