Curried Parwal Recipe

Looking for an easy Curried Parwal recipe? Learn how to make Curried Parwal using healthy ingredients.


Submitted by jbjofthemtc

Makes 4 servings



Curried Indian Parwal or Parval or Pointed Gourd

Recipe Ingredients for Curried Parwal

680 grams Parwal
30 grams Ghee Clarified Butter
240 grams Onions
1 tsp Ginger Root
10 g Cumin Powder
20 g Coriander Powder
1 tsp Turmeric, Ground
5 g Garam Masala Powder
1/4 teaspoon Red Pepper, Ground
2 cup, chopped or sliced Tomatoes, Red, Ripe
0.75 cup (8 fl oz) Yogurt, Plain, Low Fat, 12 Grams Protein Per 8 Ounce
1 tsp Sea Salt

Recipe Directions for Curried Parwal

  1. Cut Parwal into quarters lengthwise.

  2. Heat 1 tbsp of ghee in a large non-stick pan that can hold all the parwal in one layer (such as a 5-quart casserole; cast iron Dutch oven is great) over medium-high heat. When the ghee is hot add add parwal to pan. Fry them until they acquire several tiny browned spots and a crust (about 8-10 minutes), turning and tossing them to ensure even browning. With a slotted spoon, transfer them to a bowl.

  3. Add the rest of the gheel to the pan along with the onions. Fry until the onions turn caramel brown (the onions will become kind of sticky and the oil will separate from them -- about 15 minutes), stirring constantly so that they do not burn. Add ginger, and fry for an additional 30 seconds. Add cumin, coriander, turmeric, red pepper, and Mughal garam masala all at once, and stir rapidly for 15 seconds. Add tomatoes, yoghurt, salt, and the fried parwal (in one layer), and bring to a boil. Reduce heat and simmer very gently, covered (we also crimp some aluminum foil around the lid edges to ensure a good seal), for 35 minutes or until the potatoes are fully cooked. Check during cooking to make sure the gravy is not sticking and burning. The gravy should be thick enough to coat the potatoes. If it looks thin and runny, increase heat and boil rapidly, uncovered, until it reduces to the desired consistency. If, on the other hand, the gravy is too thick, add a few tablespoons of water.

  4. Check for salt, and serve.

Categories

Indian

Nutrition Facts
Serving Size 384.4g
Amount Per Serving
Calories
202
Calories from Fat
93
% Daily Value*
Total Fat
10.3g
16%
Saturated Fat
5.1g
25%
Trans Fat
0.0g
Cholesterol
15mg
5%
Sodium
478mg
20%
Potassium
815mg
23%
Total Carbohydrates
19.1g
6%
Dietary Fiber
6.4g
26%
Sugars
9.5g
Protein
8.6g
Vitamin A 53% Vitamin C 78%
Calcium 22% Iron 12%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
92% confidence
A-
  Good points
  • High in calcium
  • High in dietary fiber
  • High in potassium
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in saturated fat
  • High in sugar
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