Sabzi of the Day - Parwal Perfection: Easy Recipes for Quick, Homemade Enjoyment

Loaded with essential vitamins and minerals, this humble green vegetable can be prepared into numerous delicacies.

Pointed gourd, or parwal, is a highly nutritious yet affordable vegetable from the gourd family, commonly grown in India and the Indo-Malayan region. Packed with vitamins A, B1, B2, and C, along with calcium, it offers a wide range of health benefits.

This fiber-rich, low-calorie vegetable is excellent for weight management and helps control diabetes and cholesterol. Its nutritional profile supports strong bones, healthy skin, and better digestion, addressing issues like constipation.

Pointed gourd is also valued in Ayurveda for its heart-tonic properties and ability to treat ailments like jaundice, colds, and gastric problems. With antibacterial and antiviral properties, it combats infections effectively.

To enjoy the most of this amazing green veggie, here are some quick, easy and unique recipes you can try at home.

Bharwa Parwal (Stuffed Pointed Gourd in Punjabi Gravy)

Try this flavorful dry sabzi made with parwal, stuffed with a spicy mixture of besan and peanuts for a delicious twist.

Ingredients

• ½  cup Gram flour (besan)
• ¼  tsp Asafoetida (Hing)
• ½  cup Roasted Peanuts
• ¼  tsp Turmeric powder
• 2 tsp Coriander Powder
• 1 tsp Cumin powder
• ½  teaspoon Garam masala powder
• 1/4 tsp Red Chilli powder
• 1 tsp Sugar
• 2 tsp Amchur (Dry Mango Powder)
• 2 tbsp Kasuri Methi
• Salt to taste
•  Mustard oil
• 500 grams Pointed gourd (Parval)
• ½  tsp Mustard seeds

• Coriander (Dhania) Leaves , finely chopped
• 2 tbsp Fresh coconut , grated

Recipe

• Wash and peel pointed gourds (parwal). Remove the stalks from both ends.

• Make a lengthwise slit in the center without cutting through, keeping the parwal intact for stuffing.

• Scoop out any large seeds with a small spoon or scoop and set them aside.

• Grind roasted peanuts into a fine powder using a mixer grinder.

• In a mixing bowl, combine Besan (gram flour), Asafoetida, Ground peanut powder, Turmeric, coriander, cumin, garam masala, and red chili powders, Sugar, amchur powder, kasuri methi, and salt to taste

• Add mustard oil and a little water to form a crumbly mixture.

• Carefully fill the parwal with the prepared masala without breaking them. Set aside.

• Heat oil in a pan and add mustard and cumin seeds. Let them crackle.

• Place the stuffed parwal in the pan and add any leftover filling.

• Sprinkle water, cover with a lid, and cook on low heat.

• Stir gently midway and sprinkle more water if needed. Cook until the parwal is soft and evenly cooked.

• Garnish with chopped coriander and grated fresh coconut.

Serve with tawa paratha, tadkewali masoor dal, or Gujarati kadhi for a wholesome meal!

Dahi Parwal (Pointed Gourd Curry with Curd)

Turn humble pointed gourds (parwal) into a flavorful and festive curry dish that's perfect for any occasion.

Ingredients

• 10-12 Pointed gourd (parwal)
• Mustard oil (as per requirement)
• 1 tsp Turmeric powder
• 1 tsp Coriander powder
• 1 tsp Red chilli powder
• 1 tsp Cumin seeds powder
• 1 tsp Black pepper powder
• Salt to taste
• 1 Bay leaf
• 3 Dried red chilli
• ½ tsp Cumin seeds
• 1 pinch Asafoetida or hing
• 1 chopped Onion
• 1 inch big piece of Ginger or adrak
• 5-6 cloves of Garlic
• 1 small stick of Cinnamon stick
• 1 Small green cardamom
• 3 Cloves
• ½ cup Thick curd
• Water (as required)

Recipe

• Lightly scrape the peel of the pointed gourds and chop off both ends. Rinse thoroughly 2-3 times.

• Make slits in each parwal using a knife to help absorb the masala.

• In a mixer jar, blend chopped onion, ginger, garlic, cinnamon, cardamom, and cloves into a smooth paste. Add a little water if needed.

• Heat mustard oil in a kadhai and add the parwal.

• Sprinkle salt and turmeric, stir, and cover. Cook on low heat until soft, stirring occasionally.

• Once tender and golden, remove and set aside.

• In the same kadhai, heat more oil and add bay leaf, cumin seeds, and dried red chilli. Let cumin crackle.

• Add asafoetida and the prepared paste. Sauté for a minute.

• Add powdered spices (turmeric, red chilli, black pepper, cumin, and coriander) and salt. Cook until oil separates.

• Mix curd into the masala, stirring to prevent lumps.

• Add the cooked parwal, stir gently, and add 2 tablespoons of water.

• Cover and cook on low heat for 7-8 minutes. Turn off heat.

Transfer to a serving dish, drizzle with desi ghee, and serve hot with rice or roti. Enjoy!

Bengali Alu Parwal Dalna/ Rasa (Pointed Gourd and Potato Curry)

Savour this delightful Bengali-style curry made with potatoes and pointed gourd, seasoned with simple Indian spices.

Ingredients

• 3 medium Potatoes
• 8 medium Pointed Gourd (Parwal)
• 2.5 tbsp Yogurt
• ½ tsp Turmeric Powder
• 1 tsp Red Chilli powder
• ¼  tsp Garam Masala Powder
• 1 tsp Coriander Powder
• 1 tbsp Fresh Coriander
• ⅓  tsp Sugar
• Salt to taste
• 2 cup Water

• 3 Tomatoes (chopped)
• 2 Green Chillies (chopped)
• ½  inch Ginger

• 2.5 tbsp Mustard Oil
• 3 Dried Red Chilli, Whole
• 4 Green Cardamom
• ⅓  inch Cinnamon
• 1 tsp Cumin Seeds
• 2 Cloves

Recipe

• Wash and peel the potatoes, then chop them into medium-sized pieces.

• Wash the parwal, trim the ends, slit them lengthwise, and chop into thick pieces.

• Blend tomatoes, green chilies, and ginger into a smooth paste.

• Heat oil in a pan and deep-fry the parwal until they shrink slightly but remain green.

• Deep-fry the potatoes until half-cooked and golden.

• In another pan, heat 2.5 tablespoons of oil and add cumin, green cardamom, cloves, and cinnamon for tempering.

• Once the cumin turns golden, add the tomato paste and sauté briefly.

• Mix in dry spices and yogurt, cooking until the oil separates.

• Add fried potatoes and parwal, stirring well.

• Pour in 1 cup of water (or more for thinner gravy), cover, and simmer until the vegetables soften and the gravy thickens.

• Finish with garam masala, sugar, and fresh coriander.

Serve hot with parathas, rice, or luchi/puri. Enjoy!

Parwal do Pyaaza

Savor the unique taste of parwal perfectly complemented by the savory and mildly tangy masala.

Ingredients

• 500 grams Parwal (Pointed Gourd)
•  2 medium-sized Potatoes
• 4 large (2 chopped, 2 diced Onions
• 2 medium-sized, finely chopped Tomatoes
• 2 tbsp Ginger-Garlic Paste
• 2 chopped Green Chilies
• Whisked ½ cup Yogurt
• 1 tsp Cumin Seeds
• ½ TSP Turmeric Powder
• 1 tsp Red Chili Powder
• 1 tsp Coriander Powder
• 1 tbsp Kasuri Methi (soaked in water)
• Salt to taste
• Fresh Coriander
• 1 tsp Amchur
• 1 tsp Fennel Powder
• Oil

Recipe

• Peel the parwal, trim the ends, and slice them lengthwise into halves or quarters, depending on size. Peel the potatoes and cut them into long wedges similar in size to the parwal.

• Heat enough oil in a deep pan to fry the parwal and potatoes. Fry the parwal slices until golden brown, then remove and drain on a paper towel. Repeat with the potato wedges.

• In another pan, heat a tablespoon of oil and add cumin seeds. Once they splutter, add chopped onions and cook until golden brown.

• Stir in ginger-garlic paste and cook for 2-3 minutes. Add green chilies, turmeric powder, red chili powder, and coriander powder. Cook the spices for a minute.

• Add finely chopped tomatoes and cook until soft. Lower the heat and mix in whisked yogurt, stirring to prevent curdling. Cook until the yogurt blends into the masala.

• Add the fried parwal and potatoes to the masala, mixing well to coat the vegetables. Add soaked kasuri methi, salt, and water for consistency. Cover and simmer for 5-7 minutes until the vegetables are tender.

• Sprinkle fennel powder and amchur powder, mixing well. Turn off the heat.

Garnish with freshly chopped coriander leaves. Serve hot with parathas or rice. Enjoy!

Potol Bata (Pointed Gourd Paste)

Potol Bata, also known as Parwal Paste, is a traditional Bengali dish typically served with steamed rice. This recipe involves making a flavorful, spicy paste using ripe pointed gourd (Parwal) along with a few other ingredients.

Ingredients

• 6-7 Potol/ Pointed Gourd (Preferably Ripe)
• 1 Tomato
• 2 Green Chilli
• 6-7 Garlic Clove
• 1 tsp Turmeric Powder
• 1 tsp Red Chilli Powder
• 1 tsp Cumin Powder
• ½ tsp Nigella Seed
• Salt to taste
• 2 tbsp Mustard Oil

Recipe

• Coat the vegetables with a few drops of mustard oil to retain moisture during roasting.

• Roast the pointed gourd (potol) over medium flame using a bread roaster.

• Roast one side of the pointed gourd for about one minute, then turn it with tongs to roast the other side.

• Roast the tomato using the same process.

• Let the roasted vegetables cool to room temperature before making the paste (bata).

• Blend the roasted vegetables with green chillies and garlic cloves to form a smooth paste.

• Heat mustard oil in a pan and temper with nigella seeds.

• Add the prepared paste and stir well.

• Add turmeric powder, cumin powder, red chilli powder, and salt, and mix thoroughly.

• Cook on a slow flame for 3 minutes, stirring occasionally.

• Add a few drops of mustard oil and adjust the salt if necessary. Once cooked, switch off the flame.

Serve this yummy potol bata entree with steamed rice. Enjoy!

So, pointed gourd: because who doesn’t want a vegetable that’s as sharp as your wit and as good for you as a spa day!