Pointed Gourd (Parwal) Overview:
Pointed Gourd, commonly known as "Parwal" in India, is a nutritious vegetable that is widely used in Indian cooking. This small, green gourd has a mild taste and absorbs flavors well, making it ideal for curries, stir-fries, and stuffed dishes. Pointed gourd is rich in fiber, vitamins, and antioxidants, making it an excellent choice for a balanced diet.
Health Benefits of Pointed Gourd:
- Aids Digestion: The high fiber content helps maintain digestive health and prevents constipation.
- Supports Weight Loss: Low in calories and high in fiber, it keeps you full longer and aids in weight management.
- Regulates Blood Sugar: Its low glycemic index can help manage blood sugar levels.
- Boosts Immunity: Contains vitamins A and C, which enhance immune function.
- Detoxifying Properties: Known for its natural detoxification qualities, helping cleanse the body.
Nutritional Value of Pointed Gourd (per 100 grams):
- Calories: 20 kcal
- Carbohydrates: 4.3 g
- Protein: 1.2 g
- Fiber: 3 g
- Vitamin C: 21 mg
- Vitamin A: 375 IU
- Calcium: 18 mg
- Potassium: 83 mg
Ways to Eat Pointed Gourd:
- Stuffed: Commonly stuffed with spices and shallow-fried.
- Curries: Used in curries with different spices and vegetables.
- Stir-fried: Simple stir-fry with spices makes an excellent side.
- Boiled or Steamed: Can be added to salads or eaten with light seasoning.
Recipe for Basic Parwal Curry (Step-by-Step)
Ingredients:
- 250g pointed gourd (parwal), sliced
- 1 tbsp oil
- 1 tsp cumin seeds
- 1 medium onion, chopped
- 1 tomato, chopped
- 1 tsp ginger-garlic paste
- ½ tsp turmeric powder
- 1 tsp coriander powder
- ½ tsp chili powder
- Salt to taste
- Fresh coriander leaves for garnish
Instructions:
- Heat oil in a pan; add cumin seeds and let them sizzle.
- Add onion and sauté until golden brown.
- Add ginger-garlic paste and cook until the raw smell disappears.
- Add tomatoes and cook until they soften.
- Add turmeric, coriander, and chili powder, and sauté for a few seconds.
- Add sliced pointed gourd, mix well, and cook on medium heat for 10-12 minutes.
- Add salt and continue cooking until the parwal is tender and fully coated in the spices.
- Garnish with coriander leaves and serve with rice or roti.
5 Indian Pointed Gourd Recipes
- Stuffed Parwal: Hollowed parwal stuffed with a spicy filling and shallow-fried.
- Parwal Aloo Sabzi: Parwal cooked with potatoes and spices in a dry, flavorful preparation.
- Parwal in Yogurt Gravy: Parwal cooked in a tangy yogurt sauce with Indian spices.
- Parwal Masala Curry: A semi-gravy dish with parwal in a spiced onion-tomato base.
- Parwal Bharta: Mashed parwal mixed with spices, similar to baingan bharta.
5 Non-Indian Pointed Gourd Recipes
- Stuffed Parwal with Mediterranean Herbs: Pointed gourd stuffed with herbs, breadcrumbs, and cheese, then baked.
- Pointed Gourd Stir-fry with Garlic and Olive Oil: A simple sauté with garlic, olive oil, and salt.
- Pointed Gourd and Quinoa Salad: Boiled parwal pieces mixed into a quinoa salad with a lemon vinaigrette.
- Pointed Gourd Soup with Herbs: A light soup made with parwal, carrots, and fresh herbs.
- Parwal Ratatouille: Pointed gourd sliced and added to a traditional French-style ratatouille with tomatoes and zucchini.
Pointed gourd can be a refreshing and adaptable addition to various dishes, adding both flavor and nutritional benefits.