Parwal Masala Recipe: A Flavorful North Indian Delight
Parwal Masala is a traditional North Indian vegetarian dish, perfect for a wholesome lunch. Made with pointed gourd (parwal), this recipe blends aromatic spices with the tangy goodness of tomatoes and a surprising twist of watermelon for a delightful gravy. Serve it alongside Tawa Paratha and Lauki Raita for a complete meal that’s both comforting and delicious.
Ingredients & Nutritional Information
Below is a table highlighting the ingredients required for this recipe along with their approximate nutritional values per serving.
| Ingredient | Quantity | Nutritional Value (approx. per serving) |
|---|---|---|
| Parwal (Pointed Gourd) | 300 g (peeled and chopped) | 60 calories, 2g protein, 14g carbs, 0.5g fat |
| Tomatoes | 2 medium (chopped) | 40 calories, 2g fiber, 9g carbs, 1g protein |
| Watermelon | 3 tsp | 10 calories, 2g carbs, 0g fat |
| Ginger | 1-inch piece (finely chopped) | 5 calories, 1g carbs, 0g fat |
| Red Chili Powder | 1 tsp | 6 calories, 1g carbs, 0g fat |
| Coriander Powder | 1 tsp | 5 calories, 1g carbs, 0g fat |
| Cumin Powder | ½ tsp | 4 calories, 1g carbs, 0g fat |
| Garam Masala Powder | ½ tsp | 3 calories, 1g carbs, 0g fat |
| Bay Leaf | 1 | Negligible |
| Salt | To taste | 0 calories, 0g fat, 0g carbs |
| Oil | 1 tsp | 40 calories, 4.5g fat, 0g carbs |
Estimated Nutritional Information (Per Serving):
| Calories | Protein | Carbohydrates | Fats |
|---|---|---|---|
| 173 kcal | 6 g | 28 g | 5 g |
Preparation Time & Cooking Time
| Prep Time | Cook Time | Total Time |
|---|---|---|
| 10 minutes | 20 minutes | 30 minutes |
Step-by-Step Instructions
Step 1: Prepare the Parwal
- Begin by thoroughly washing the parwal (pointed gourd) under running water.
- Peel the outer skin of the parwal and slice it in half lengthwise.
- Keep the prepared parwal aside.
Step 2: Make the Masala Paste
- In a blender or mixer grinder, combine the chopped tomatoes, watermelon, and ginger.
- Blend until smooth to create a rich masala paste.
Step 3: Cook the Parwal
- Heat 1 teaspoon of oil in a non-stick pan or skillet over medium heat.
- Add the sliced parwal and sauté until soft and lightly golden. This should take about 7-8 minutes. Remove and set aside.
Step 4: Prepare the Masala Base
- In the same pan, add the bay leaf and let it release its aroma for 30 seconds.
- Add the prepared tomato-watermelon-ginger paste to the pan and stir well.
- Cook the paste on medium heat for 3-4 minutes, allowing the raw flavors to diminish and the mixture to thicken slightly.
Step 5: Add the Spices
- Lower the heat and add red chili powder, coriander powder, cumin powder, and garam masala powder to the pan.
- Mix the spices thoroughly into the masala base and cook for an additional 3 minutes to infuse the flavors.
Step 6: Combine and Simmer
- Add the sautéed parwal back to the pan, ensuring it is well coated with the masala.
- Pour in about ½ cup of water (or as needed) to adjust the consistency of the gravy.
- Let the dish simmer for 5 minutes on low heat, allowing the parwal to absorb the flavors.
Step 7: Final Touches
- Turn off the heat and remove the bay leaf.
- Adjust the salt to taste.
Serving Suggestions
Parwal Masala pairs beautifully with Tawa Paratha or Steamed Rice. For a complete North Indian meal, serve it alongside Lauki Raita or Plain Yogurt. Garnish with freshly chopped cilantro for an added burst of freshness.
Cooking Tips
- For a Richer Gravy: Add a tablespoon of fresh cream or cashew paste for a creamy texture.
- Alternative Vegetables: If parwal is not available, substitute with zucchini or ridge gourd.
- Spice Level Adjustment: Reduce the red chili powder if you prefer a milder flavor.
Enjoy this traditional Parwal Masala Recipe as part of your everyday lunch, and revel in the unique blend of spices and textures!
