Simple Parwal Stir-fry (Sabzi)

Name: Simple Parwal Stir-fry (Sabzi)
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4 servings
Cuisine: indian
Ingredients: 500 g parwal (tender, washed, ends trimmed, sliced into thin rounds); 2 tsp oil; 1 tsp cumin seeds; 2 pcs green chili (slit lengthwise); 1 pinch turmeric powder; 1 tsp coriander powder; 1 pinch salt; 2 tbsp coriander leaves (chopped, for garnish)

RATING

0.0/5

TASTE SCORE

8/10

A simple, everyday stir-fry made with tender pointed gourds. The parwal is sliced thin and sautéed with cumin, turmeric, and a touch of green chili until lightly caramelized. Light, mildly spiced, and ready in under 25 minutes — perfect with dal and roti.

PREP

10m

COOK

15m

SERVES

1 KATORI

51 cal

SERVINGS

INGREDIENTS

For 4 servings

500 gparwal · tender, washed, ends trimmed, sliced into thin rounds2 tspoil1 tspcumin seeds2 pcsgreen chili · slit lengthwise1 pinchturmeric powder1 tspcoriander powder1 pinchsalt2 tbspcoriander leaves · chopped, for garnish

NUTRITION · PER SERVING

CALORIES · 1 KATORI

Protein3g · 24%

Carbs5g · 39%

Fat3g · 53%

Fiber4g

Sugar1g

Saturated fat0g

Cholesterol0mg

Sodium41mg

Potassium485mg

Phosphorus45mg

How we calculate →

METHOD · 5 STEPS

prep · ~5 min
Prep the parwal.
1.Wash 500g parwal thoroughly under running water.
2.Trim both ends of each gourd.
3.Slice into thin, even rounds about 3-4 mm thick.
TIPChoose tender, smaller parwal — they have softer seeds and cook faster.
temper · ~1 min
Temper the cumin and green chili.
1.Heat 2 tsp oil in a kadai or wide pan over medium heat.
2.Add 1 tsp cumin seeds and let them sizzle and turn golden (30 sec).
3.Add 2 slit green chilies and stir briefly until fragrant (10 sec).
TIPDon't let the cumin burn — it turns bitter. Keep it at a gentle sizzle.
saute · ~7 min
Sauté the parwal with spices.
1.Add the sliced parwal to the pan and toss well to coat with oil.
2.Sprinkle 1 pinch turmeric powder and 1 tsp coriander powder.
3.Add 1 pinch salt and stir to mix evenly.
4.Spread the slices into a single layer and cook uncovered for 5 minutes, stirring occasionally.
TIPDon't cover the pan — covering traps steam and makes the parwal soggy instead of lightly crisp.
saute · ~8 min
Cook until tender and lightly browned.
1.Continue cooking on medium heat for another 7-8 minutes.
2.Stir every couple of minutes so the parwal browns evenly.
3.Cook until the slices are tender with lightly caramelized edges.
TIPThe parwal is done when a knife slides through easily but the slice still holds its shape.
garnish
Garnish with fresh coriander and serve hot.
1.Remove from heat and transfer to a serving bowl.
2.Sprinkle 2 tbsp chopped coriander leaves on top.
3.Serve hot with roti and dal.

PRO TIPS

What to keep in mind.

6 tips from the recipe — small details that make a real difference to the final dish.

1
Slice parwal into even 3–4 mm rounds so they cook uniformly and brown evenly without burning.
2
Always cook parwal uncovered — steam makes it mushy, while dry heat gives tender-crisp edges.
3
Use a heavy-bottomed pan or kadai to prevent the thin slices from sticking and scorching.
4
Parwal is done when a knife pierces easily but the slice still holds its shape without collapsing.
5
Make ahead: stir-fry up to a day ahead, refrigerate in an airtight container, and reheat in a dry pan.
6
If parwal is large and seedy, scoop out the soft core with a spoon before slicing to avoid bitterness.

RECIPE VARIATIONS

Adapt it for your goals.

no oil (water sautéed)

No-oil (water-sautéed)

Swap the oil with 2 tablespoons water and dry-roast the cumin seeds first, then add parwal and spices. Ideal for low-fat diets while keeping the dish light and tender.

protein boost