Aloo Parwal ki Tarkari
dry pointed gourd and potato sabzi tempered with panch phoron and mustard oil
Allergens in Aloo Parwal ki Tarkari: mustard.
Ingredients
Quantities for 4.
- 500g, lightly scraped and halved lengthways Pointed Gourd
- 3 medium, cut into thick fingers Potato
- 4 tbsp Mustard Oil
- 1.5 tsp Panch Phoron
- 6 cloves, roughly crushed Garlic
- 3, slit Green Chilli
- 1 tsp Turmeric
- 1 tsp Chilli Powder
- 1.5 tsp Coriander Powder
- 1 tsp Amchuradded at the end
- to taste Salt
- 4 tbsp Water
- 3 tbsp, chopped Coriander Leavesoptional
Cookware
stovetop, kadhai
Checked against the ingredient list for ten allergens: milk, egg, fish, crustaceans, tree nuts, peanuts, sesame, mustard, soy and gluten. Brands vary, so read the label on anything new to you.
Before you start
- Scrape the parwal skin lightly with a knife rather than peeling it; the ridged skin holds the sabzi together.
- Cut the potato fingers the same length as the parwal halves so they cook in step.
- Keep the panch phoron measured out by the stove. It goes in and burns fast.
Method
- Heat the mustard oil in a kadhai until it smokes lightly, then drop the flame to medium.
- Add the panch phoron and wait 20 seconds for the fenugreek to darken and the fennel to smell sweet.Fenugreek in panch phoron turns bitter if it goes past brown. Move fast.
- Throw in the crushed garlic and green chillies and fry 40 seconds until the garlic is pale gold.
- Add the potato fingers and fry 5 minutes, turning, until the edges are translucent and starting to colour.
- Add the parwal and fry a further 5 minutes until the cut faces are blistered and browned in patches.Those browned faces are the flavour. Do not stir constantly or nothing colours.
- Sprinkle over the turmeric, chilli powder, coriander powder and salt and toss for 1 minute.
- Add the 4 tbsp water, cover and cook on low for 10 minutes, shaking the pan twice.Cover but do not add more water. This is a dry sabzi and steam from the vegetables is enough.
- Uncover, check that a knife slides through the potato, and cook off any remaining moisture for 2 minutes.
- Stir through the amchur and coriander leaves, rest 2 minutes and serve with roti or dal-bhaat.
Storage
Keeps 2 days refrigerated. Reheat uncovered in a hot pan for 3 minutes so it dries out again rather than steaming soft.
Nutrition Good estimate
One serving of Aloo Parwal ki Tarkari (302 g) is about 267 calories, or 89 calories per 100 g.
Low protein: 5 g a serving, 7% of the calories
| Per serving302 g | Per 100 g | |
|---|---|---|
| Calories | 267 kcal | 89 kcal |
| Protein | 4.6 g | 2 g |
| Carbohydrate | 31.7 g | 10 g |
| of which sugars | 2.3 g | 1 g |
| Fibre | 4.6 g | 2 g |
| Fat | 14.9 g | 5 g |
| of which saturated | 1.7 g | 1 g |
| of which unsaturated | 11.9 g | 4 g |
Nearest database match used for amchur, panch phoron, pointed gourd. Estimated from raw ingredients using USDA FoodData Central.
More like this: Healthy Indian recipes · Vegan Indian recipes · Vegetarian Indian recipes · Gluten-free Indian recipes · Dairy-free Indian recipes · Bihari recipes
Times, yields, allergens and nutrition are guidance. Use your own judgement on doneness and on storing. More in About.