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Parval-Chane ki Sabzi - with added Aloo & Soya for a healthy option
Parval-Chane ki sabzi is a very popular vegetable people make at home in northern & central India. Recipes may vary from region to region, but it is one of the healthiest seasonal dishes of the summer season. We added soya nuggets granular to make them more nutritious.
Parval Chane Ki Sabzi
Parval Chane ki sabzi with added Aloo & Soya granular for a healthy option. Healthy recipe for better health.
Ingredients
- 2 Medium size Aloo (Potatoes)
- 250 gms Parval (Pointed Gourd)
- ½ cup Kale Chane (Black Gram)
- ⅓ cup Soya Granules (Soaked in Water)
- 2 Medium size Onions (Finely Chopped)
- 1 cup Grinded Tomatoes
- 1 tbsp Ginger-Garlic paste
- 3-4 numbers Crushed Green Chilies
- ½ tsp Haldi Powder
- ½ tsp Red chili powder
- 1 tsp Garam Masala
- 1 tsp Jeera (Cumin seeds)
- 1 tsp Dhania Powder (Coriender Powder)
- ½ tsp Kali Mirch powder (Black pepper powder)
- 2 tbsp Chopped Hari Dhania (Chopped fresh Coriander)
- 1 tbsp Refined Oil (Mustard Oil-Optional)
- Salt as per taste
Instructions
- Peel the potatoes and cut them into medium pieces. Each Parval cut it into pieces and blanch both the vegetables together.
- Soak the Black Gram overnight and boil it in a pressure cooker.
- Heat the oil in a deep pan, add Jeera to it. Once it starts crackling, add chopped onions and cook it till it turns light brown.
- Add ginger-garlic paste and crushed green chilies once onion turn light brown and saute it till the raw flavor of the ginger garlic paste goes. Add Turmeric powder, Red Chilli powder, Black pepper powder, Garam Masala, and Coriander Powder.
- Add tomato puree once the onion and spices are mixed well and salt also into the mixture.
- Cook till tomato mixture oozes out oil. Cook the mixture in medium flame.
- Add blanched Potatoes, Parval, boiled Grams, and soaked Soya Granule andmix well. Cook it in low heat, stirring from time to time till vegetables are cooked.
- Once the vegetables are cooked, add water as needed.
- Cook it for 5 to 7 minutes so the masala will blend well with water and vegetables. Put the flame off and garnish with chopped coriander & serve with Roti, Paratha, or Rice dish.
Notes
Health Benefit :
Parval (Pointed Gourd) is high in anti-oxidant & a good source of Vitamins A & C that helps to fight free radicals which are responsible for aging.
The presence of Black Gram & Soya Granules makes this dish high in protein, fiber, and carbohydrate content. This dish is a good source of Vitamin B6, Vitamin C, Folate, and minerals like Iron, Phosphorus, Manganese, and copper because of the presence of Black Gram and Soya Granules. This dish helps to increase the immune system, muscle mass, enhance hair and skin. It is also healthy for diabetic patients.