Baked Stuffed Parwal
This lean and flavorful Baked Stuffed Parwal features pointed gourds hollowed out and filled with a savory, spiced paneer mixture, then baked until tender and golden.
For 3 servings
Wash the pointed gourds (parwal) thoroughly. Trim both ends. Bring a pot of salted water to a boil and blanch the whole parwal for 5-7 minutes until they are slightly tender but still firm. Drain and let them cool completely.
Once cooled, carefully make a lengthwise slit along one side of each parwal, being careful not to cut all the way through, leaving the ends intact. Using a small spoon, gently scoop out the seeds and inner pulp. Finely chop the scooped-out pulp (discard any overly hard seeds).
Preheat your oven to 180°C (350°F).
Heat 1 tablespoon of cooking oil in a non-stick pan over medium heat. Add the finely chopped onion and sauté until it turns translucent, about 3-4 minutes. Add the ginger-garlic paste and sauté for another minute until fragrant.
Add the finely chopped parwal pulp, turmeric powder, red chili powder, coriander powder, and cumin powder to the pan. Cook for 3-4 minutes, stirring occasionally, until the pulp softens and the spices are well-cooked and aromatic.
Remove the pan from heat. Add the crumbled paneer, garam masala, and salt to taste. Mix everything thoroughly until well combined, ensuring the paneer is evenly distributed with the spices and pulp.
Carefully fill each hollowed parwal with the prepared paneer stuffing mixture, pressing gently to ensure it is packed well and the parwal retains its shape.
Arrange the stuffed parwal in a single layer in a baking dish. Lightly spray or brush the parwal with a little oil to prevent drying and promote browning.
Bake for 20-25 minutes, or until the parwal skin is tender, slightly browned, and the stuffing is heated through and lightly golden.
Garnish with fresh chopped coriander and serve hot as a main course with roti or rice, or as a side dish.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't over-boil the parwal; they should be just tender enough to scoop, as they will continue to cook in the oven. This prevents them from becoming mushy.
- 2When scooping out the pulp, leave a thin layer of flesh to maintain the gourd's structure and add to the final texture.
- 3For extra flavor, you can lightly sauté the stuffed parwal in a pan with a little oil for 2-3 minutes per side before baking to get a nice crust.
- 4Ensure your paneer is fresh and crumbled well for a smooth, cohesive stuffing texture.
Adapt it for your goals.
Vegan Option
Replace paneer with firm crumbled tofu. Ensure to press extra moisture out of the tofu before crumbling and mixing with the spices.
Spicier VersionSpicier Version
Increase the amount of red chili powder or add a finely chopped green chili to the stuffing mixture for an extra kick.
Nutty CrunchNutty Crunch
Add 1-2 tablespoons of finely chopped roasted peanuts or cashews to the stuffing for added texture and richness.
Why this is on our healthy list.
Rich in Nutrients
Pointed gourd (parwal) is a good source of vitamins A and C, and minerals like magnesium and potassium, contributing to overall well-being.
High in Protein & Fiber
Paneer provides a good amount of protein for muscle health, while parwal and the vegetable pulp offer dietary fiber, aiding digestion and satiety.
Low in Fat & Calories
By baking instead of frying, this recipe significantly reduces the fat content, making it a healthier, calorie-conscious meal option.
Frequently asked questions
Yes, you can prepare the stuffed parwal up to a day in advance. Store them covered in the refrigerator and bake just before serving. You might need to add a few extra minutes to the baking time if baking from cold.
