| Prep: 10 mins | Cook: 20 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 120 | 7g | 1g | 11g |
| sugars | fibre | protein | salt |
| 5g | 2g | 3g | 0.25g |
When I first encountered pointed gourd, also known as parwal, I was intrigued by its humble appearance and curious to see how it could be transformed into a dish bursting with flavor. The Pointed Gourd and Tomato Stir Fry has since become a regular on my dinner table, and it’s not hard to see why. This dish seamlessly melds crisp, fresh vegetables with a robust spice profile, creating a perfect harmony that reflects my Afro-Southern heritage while introducing a touch of South Asian flair.
One of the reasons I cherish this recipe so much is its versatility. The pointed gourd, a staple in many Indian households, is brought to life through a medley of spices: cumin, turmeric, and ground coriander, to name a few. This dish is somewhat reminiscent of the traditional Sukhi Bhindi (Dry Okra Stir Fry) found in Indian cuisine, but with an added burst of acidity and sweetness from the tomatoes. The layers of flavor build up beautifully with the addition of aromatics like garlic and ginger, making every bite a delightful discovery.
Nutritious and Delicious
Health benefits also play a big role in my love for this Pointed Gourd and Tomato Stir Fry. Pointed gourd is low in calories but high in fiber, which makes it an excellent choice for a light, satisfying meal. It’s rich in vitamins A and C, helping to boost immunity and improve vision. Tomatoes, on the other hand, are packed with antioxidants such as lycopene, promoting heart health and reducing the risk of certain cancers. The anti-inflammatory properties of turmeric are well-documented and add an extra layer of wellness to this dish.
Perfect Pairings and Versatility
This stir-fry holds its own as a standalone dish, but it also plays well with others. Pair it with a steaming bowl of basmati rice or some warm naan to soak up all the savory juices. If you’re looking to add protein, a side of grilled chicken or tofu can add a satisfying balance to the meal. Similar to the Southern sauteed okra or the Nigerian vegetable stew, this dish is an excellent gateway for those wanting to experiment with melding different culinary traditions.
With my busy schedule as a lawyer, dishes like this Pointed Gourd and Tomato Stir Fry offer a quick yet fulfilling way to bring homemade goodness to the table. The ingredients are straightforward, and the method is simple, making it accessible for even the novice cook. Plus, it’s an excellent way to incorporate a variety of vegetables into your diet in a delicious, unexpected way.
For anyone seeking fresh, nutritious, and vibrant flavors, I can’t recommend this recipe enough. It’s a testament to how simple ingredients, when brought together thoughtfully, can result in a dish that is both wholesome and extraordinary.
What You’ll Need
- 1.5 pounds pointed gourd (parwal), sliced
- 3 large tomatoes, diced
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 1 inch piece of ginger, grated
- 2 green chilies, chopped (optional)
- 2 tablespoons vegetable oil
- 1 teaspoon cumin seeds
- 1/2 teaspoon turmeric powder
- 1 teaspoon ground coriander
- 1/2 teaspoon red chili powder (adjust to taste)
- Salt to taste
- 2 tablespoons fresh cilantro, chopped
- 1/2 cup water
Method
Step One
Heat the vegetable oil in a large pan over medium heat. Once the oil is hot, add the cumin seeds and let them sizzle for a few seconds until fragrant.
Step Two
Add the finely chopped onion to the pan and sauté until it turns translucent and begins to brown slightly, about 5-7 minutes.
Step Three
Add the minced garlic, grated ginger, and chopped green chilies (if using) to the pan. Sauté for another 1-2 minutes until the raw aroma of garlic and ginger disappears.
Step Four
Add the sliced pointed gourd (parwal) to the pan. Stir well to combine with the onion, garlic, and ginger mixture. Cook for about 5 minutes, stirring occasionally.
Step Five
Add the turmeric powder, ground coriander, red chili powder, and salt to taste. Mix well to evenly coat the pointed gourd slices with the spices.
Step Six
Add the diced tomatoes to the pan. Stir to combine and cook for about 3-4 minutes until the tomatoes start to soften and release their juices.
Step Seven
Pour in the water and stir to combine. Cover the pan with a lid and let the mixture simmer on low heat for about 10-15 minutes, or until the pointed gourd is tender and cooked through. Stir occasionally to prevent sticking and ensure even cooking.
Step Eight
Once the pointed gourd is cooked to your liking, remove the lid and cook for another 2-3 minutes to let any excess moisture evaporate, if necessary.
Step Nine
Turn off the heat and garnish the stir fry with freshly chopped cilantro. Serve hot with rice or Indian bread like roti or paratha. Enjoy your Pointed Gourd and Tomato Stir Fry!
