Doi Potol, Healthy Bengali Subzi
by Tarla Dalal
Here is a great way to enjoy the traditional East Indian recipe, which is originally cooked with whole parwals in a lot of oil.
But here, we bring to you an absolutely nutritious treat by giving a healthy twist to this delicious preparation. We have cut the parwal into halves and sauteed it in very little oil, to make sure the oil absorption is at its minimum thereby making it a healthy alternative to the traditional Doi Potol.
The blend of curds with flavorful spices gives this recipe a delectable taste. We have used less spices to suit pregnant women as well.
This healthy variant of the traditional eastern recipe is sure to tingle your taste buds! Make sure you serve it hot and enjoy it with soft phulkas!
Doi Potol, Healthy Bengali Subzi recipe - How to make Doi Potol, Healthy Bengali Subzi
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
10 pointed gourd (parwal) peeled and cut into halves
1/4 tsp turmeric powder (haldi)
salt to taste
2 tsp mustard (rai / sarson) oil
1 cardamom (elaichi)
2 cloves (laung / lavang)
1 bayleaf (tejpatta)
1 small stick cinnamon (dalchini)
1/2 cup grated onions
1 tsp ginger (adrak) paste
1/2 tsp green chilli paste
1/4 tsp chilli powder
1/2 tsp cumin seeds (jeera) powder
1/2 tsp garam masala
1/2 tsp coriander (dhania) powder
1/2 cup whisked curds (dahi)
1/2 tsp sugar
- Method
- Boil enough water in a deep non-tick pan, add the parwal and cover with a lid and cook on a medium flame for 3 minutes. Drain.
- Combine the parwal, turmeric powder and little salt in a deep bowl, mix gently and keep aside for 5 minutes.
- Heat 1 tsp of mustard oil in a deep non-stick pan, add the parwal-turmeric mixture and sauté on a medium flame for 2 minutes. Remove and keep aside.
- In the same deep non-stick pan, add the remaining 1 tsp of mustard oil, add the cardamom, cloves, bayleaf and cinnamon stick and sauté on a medium flame for a few seconds.
- Add the grated onions, ginger paste and green chilli paste and sauté on a medium flame for 2 minutes.
- Add the chilli powder, cumin seeds powder, garam masala, coriander powder and sauté on a medium flame for 2 minutes.
- Add the curds, sugar, little salt and ½ cup water, mix well and cook on a slow flame for 2 minutes, while stirring continuously.
- Add the cooked parwal- turmeric powder mixture, cover with a lid and cook on a slow flame for 3 to 4 minutes, while stirring occasionally.
- Serve hot.
| Energy | 68 cal |
| Protein | 1.9 g |
| Carbohydrates | 4.1 g |
| Fiber | 1.1 g |
| Fat | 4.2 g |
| Cholesterol | 4 mg |
| Vitamin A | 112.3 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.2 mg |
| Vitamin C | 11.3 mg |
| Folic Acid | 2.3 mcg |
| Calcium | 69.3 mg |
| Iron | 0.7 mg |
| Magnesium | 10.1 mg |
| Phosphorus | 53 mg |
| Sodium | 6.2 mg |
| Potassium | 68.5 mg |
| Zinc | 0.1 mg |