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A simple and delicious North Indian stir-fry featuring tender pointed gourd and soft potatoes cooked in a blend of everyday spices. This comforting sabzi is a perfect side dish for rotis and dal, bringing a taste of home-cooked goodness to your table.
For 4 servings
Prepare Vegetables: Wash the parwal, lightly scrape the outer skin with a knife, and chop them into 1-inch thick rounds. Peel the potatoes and cut them into similar-sized cubes. Keep them aside.
Shallow Fry Vegetables: Heat 2 tablespoons of mustard oil in a heavy-bottomed pan or kadai over medium heat. Add the chopped parwal and fry for 4-5 minutes until they get light golden spots and are slightly tender. Remove with a slotted spoon. In the same oil, add the potato cubes and fry for 5-6 minutes until golden brown and about 80% cooked. Remove and set aside with the parwal.
Prepare Masala Base: Add the remaining 1 tablespoon of oil to the same pan. Once hot, add the cumin seeds and let them splutter. Add the asafoetida, followed by the finely chopped onion. Sauté for 3-4 minutes until the onions turn translucent and light golden.
Cook Aromatics and Spices: Add the ginger-garlic paste and cook for about a minute until the raw aroma disappears. Pour in the tomato puree. Cook for 4-5 minutes, stirring occasionally, until the puree thickens and oil begins to separate from the masala. Now, add all the dry spice powders: turmeric, red chili, coriander, and cumin powder. Stir well and cook for another minute.
Combine and Simmer: Add the fried parwal and potatoes back to the pan. Season with salt and dry mango powder. Gently mix everything to ensure the vegetables are well-coated with the masala. Pour in 1/4 cup of water, stir, cover the pan, and reduce the heat to low. Let it simmer for 7-8 minutes, or until the vegetables are fully cooked and tender. Stir once in between to prevent sticking.
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A simple and delicious North Indian stir-fry featuring tender pointed gourd and soft potatoes cooked in a blend of everyday spices. This comforting sabzi is a perfect side dish for rotis and dal, bringing a taste of home-cooked goodness to your table.
This north_indian recipe takes 40 minutes to prepare and yields 4 servings. At 219.27 calories per serving with 4.76g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Garnish and Serve: Turn off the heat. Sprinkle garam masala and freshly chopped coriander leaves over the sabzi. Give it a final gentle mix. Let it rest for 5 minutes for the flavors to meld. Serve hot with roti, paratha, or as a side with dal and rice.
To make a gravy version, increase the tomato puree to 3 tomatoes and add 1 cup of water in the final step. Simmer until the gravy reaches your desired consistency.
For a richer, Punjabi-style flavor, add 1/2 teaspoon of kasuri methi (dried fenugreek leaves) along with the garam masala at the end.
You can add 1/2 cup of green peas or diced carrots along with the potatoes for added nutrition and color.
For a milder, creamier texture, stir in 2 tablespoons of fresh cream or cashew paste just before turning off the heat.
Pointed gourd (parwal) and potatoes are excellent sources of dietary fiber, which aids in digestion, promotes regular bowel movements, and contributes to a feeling of fullness.
This dish is packed with essential vitamins. Parwal is rich in Vitamin A and C, while tomatoes provide a significant amount of Vitamin C and lycopene, a powerful antioxidant.
The combination of fiber from vegetables and digestive spices like cumin and asafoetida (hing) helps stimulate digestive enzymes, preventing issues like bloating and indigestion.
One serving of Aloo Parwal contains approximately 180-200 calories, making it a relatively light and healthy side dish. The exact count can vary based on the amount of oil used.
Yes, Aloo Parwal is a healthy dish. It's made with fresh vegetables and spices, providing fiber, vitamins, and minerals. It is naturally vegan and can be made with minimal oil for a lower-calorie option.
Absolutely. For a 'sattvic' or Jain version, simply skip the onion and ginger-garlic paste. The dish will still be flavorful due to the tomatoes and other spices.
Parwal can sometimes be bitter if it is overripe and has large, tough seeds. Always choose young, tender, and firm pointed gourds with small seeds for the best taste and texture.
Store any leftovers in an airtight container in the refrigerator for up to 2-3 days. Reheat thoroughly in a pan or microwave before serving.
Yes, you can. After sautéing the masala (Step 4), add the raw vegetables, salt, and 1/4 cup of water. Close the lid and pressure cook for 1 whistle on medium heat. Let the pressure release naturally. Garnish as directed. Note that the vegetables will be softer and won't have the fried texture.