Aloo Parwal Sabzi Recipe – A Classic Bengali Dish
Aloo Parwal Ki Sabzi is a quintessential Bengali dish that beautifully combines the earthy flavors of potatoes and the unique taste of pointed gourd (parwal), making it a beloved part of Bengali cuisine. Parwal, also known as Potol, is a nutritious vegetable often compared to tiny cucumbers, with a firm texture and a mild flavor. This dish is not only delightful in taste but also rich in essential vitamins and minerals, making it a wholesome addition to any meal. The subtle spices elevate its flavor, creating a comforting and hearty side dish that pairs wonderfully with dal and steamed rice.
Cuisine: Indian
Course: Lunch
Diet: Vegetarian
Ingredients
| Ingredient | Quantity |
|---|---|
| Pointed Gourd (Parwal), peeled & sliced | 500 grams |
| Potatoes (Aloo), peeled & sliced | 2 medium-sized |
| Turmeric Powder (Haldi) | 1 teaspoon |
| Red Chilli Powder | 1 teaspoon |
| Coriander Powder (Dhania) | 1 teaspoon |
| Amchur (Dry Mango Powder) | 1 teaspoon |
| Mustard Seeds (Rai/Kadugu) | 1/2 teaspoon |
| Cumin Seeds (Jeera) | 1/2 teaspoon |
| Salt | 1 teaspoon (or to taste) |
| Mustard Oil | 2 tablespoons |
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Serves: 4
Instructions
-
Cooking the Pointed Gourd (Parwal):
Heat 1 tablespoon of mustard oil in a heavy-bottomed pan over medium heat. Once the oil is hot, add the mustard seeds and allow them to crackle. Then, add the pointed gourd (parwal) to the pan, sprinkle with salt, and stir well to coat. Cover the pan and let the parwal cook on low to medium heat for about 10-12 minutes, or until tender. Once done, add 1/2 teaspoon turmeric powder and 1/2 teaspoon red chilli powder, stir to combine, and set the cooked parwal aside. -
-
Cooking the Potatoes (Aloo):
In a separate pan, heat 1 tablespoon of mustard oil. Add the cumin seeds and let them crackle. Next, add the potatoes (aloo) and sprinkle a pinch of salt. Stir well, cover, and cook the potatoes for 10 minutes, or until they are cooked through and golden brown on the edges. -
Adding Spices to Potatoes:
Once the potatoes are roasted, add 1/2 teaspoon turmeric powder, 1 teaspoon red chilli powder, 1 teaspoon coriander powder, and 1 teaspoon amchur powder. Stir well to coat the potatoes with the spices, allowing the flavors to infuse for 2-3 minutes. -
Combining Parwal and Aloo:
Gently stir the cooked parwal into the spiced aloo mixture. Continue to stir fry for another 3-4 minutes, ensuring that the vegetables are well coated with the masala and cooked together. Taste the dish and adjust the salt if necessary. -
Serving:
Once done, remove the pan from the heat and transfer the Aloo Parwal Sabzi to a serving bowl. Serve hot with steamed rice, Cholar Dal, or Makhana Moongphali Ki Kadhi for a complete meal.
Serving Suggestions
Aloo Parwal Ki Sabzi is traditionally enjoyed with a bowl of steamed rice or phulka (Indian flatbread). For a balanced meal, pair it with a lentil-based dish like Cholar Dal or Makhana Moongphali Ki Kadhi. The slight tanginess of the amchur (dry mango powder) and the earthy flavors of the mustard oil bring out the deliciously comforting qualities of this Bengali vegetable stir-fry.
Nutritional Benefits
- Pointed Gourd (Parwal): Rich in iron, calcium, and fiber, this vegetable helps boost immunity and promotes digestive health.
- Potatoes (Aloo): A great source of carbohydrates, potassium, and vitamin C, providing energy and aiding in heart health.
- Mustard Oil: Known for its high omega-3 fatty acids and anti-inflammatory properties, mustard oil is a healthier cooking option.
- Spices: The use of turmeric, coriander, and red chilli powder not only enhances the flavor but also provides anti-inflammatory and antioxidant benefits.
This simple yet flavorful recipe is a staple in Bengali households and brings the authentic taste of Bengal to your dining table.
