From seasonal to occasional, exotic to native, there are superabundant vegetables that we consume on a regular basis as a part of our diet. ‘Roti Sabzi’ is an inevitable Indian meal and is a staple in every nook and corner of the country. From an array of nutrient-dense 'sabzis' available to us, is a small-sized green veggie with white strips called potal, parwal, or pointed gourd. Native to India, it is relished across the world but adored more in Asian countries. Potal is also called green potato in English and parwal is the Hindi name of this gourd variety. It also goes by many other names including potol in Bengali, kambupudalai in Tamil, and parmalin in other parts of India and Bangladesh. Scientifically called Trichosanthes Dioica, this gourd has pointed ends on both sides with light yellow or white striping and a creamy white, moist, and firm edible flesh. Loaded with every type of health befitting component, this nutrient-dense vegetable is scientifically called Trichosanthes Dioica.
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The Potal Plant
Potal or parwal is a vine plant from the cucurbitaceae family and resembles a squash or an ivy gourd. The vine is native to Indian subcontinent and is indeed an important vegetable of this region. It is cultivated widely in the eastern parts of the continent as well as in Indian plains of Punjab, Bihar, Odissa, Assam Mountain regions, and in West Bengal. Being a perennial climber, it can reach up to eight meters in height. The leaves of this vine are heart-shaped and the flowers are oblong, small to medium in size with a tubular appearance and blossom in white colour. They open up during the morning hours and close right before sunset. Like regular gourd varieties, parwal can be easily grown in a kitchen garden by using seeds or by way of stem cutting. A proper watering system accompanied by organic, lightly moist soil is an ideal way to grow it. However, being a creeper, it needs a trellis for support.
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Nutritional Benefits Of The Potal/ Parwal
The pointed gourd is a house of nutritional content, boasting of every single vitamin, mineral, and other element that can bring a host of benefits to the body. Here are some of them:
- Parwal is a good source of dietary fiber that can keep the gut in good health by promoting digestive enzymes in the stomach
- Parwal is a gluten-free food ingredient and can be a good substitute for people who have gluten sensitivity and are suffering from celiac disease
- Tender leaves and the shoots of the pointed gourd are rich in compounds like flavonoids, a and b-carotene, poly-phenolic antioxidants, lutein, zeaxanthin, and intra-cellular electrolytes. All these poly-phenolic compounds help to scavenge harmful free radicals from the body
- Pointed gourd contains significant amounts of potassium which is a heart-friendly electrolyte and can balance elevated blood pressure by countering the pressing effects of sodium
- Its constituents are minerals like magnesium, and sulphur, vitamins, tannins, saponins, copper, alkaloids, glycosides, and flavonoids. They are required to build strong bones and teeth, control body fluids inside and outside the cells
- It contains Vitamins A and C, magnesium, Vitamin B2, sulfur, calcium, iron, and potassium in abundant amounts. Vitamins help you resist infections, keep your nerves healthy and help your blood clot.
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Culinary Uses Of The Potal/Parwal
The humble vegetable is cooked and eaten in various ways across the country. It can be made into a standalone main course or in combination with other vegetables. It can also be a part of a meat dish. Parwal is mainly used to cook as a gravy, in stuffed form. It also goes very well in combination with other vegetables. Mostly it is used with potatoes. In certain parts of the country, parwal is also consumed as a soup, stew, or curry. Traditionally, the soup of parwal is given to sick people in Nepal. Some people love it with fish or meat stuffing. Fresh and tender Parwal are considered a delicacy in Punjab and are cooked with stuffed bread. Another famous way to make use of this vegetable is to make kalonji, a deep-fried stuffed parval cuisine filled with spices. There is no dearth of ideas you can use to conjure different recipes from the pointed gourd. Alternatively, to enhance its shelf life, Parwal can also be pickled in vinegar with an assortment of spices and wholesome herbs. Pointed gourd vegetable is prepared in cooked in coconut milk in parts of Indonesia.
Health Benefits Of The Parwal
Adored for its antipyretic, diuretic, cardiotonic, and laxative properties, parval can combat a range of mild to chronic illnesses. It has been used in global traditional medicine and in the Indian medicine system of Ayurveda. Here is the list of mild to acute forms of illnesses that the leaves of this vegetable and the gourd can treat:
Brings Down Elevated Cholesterol Levels
The juice of parwal is considered good for heart health. An extract made of the gourd's seeds can help lower cholesterol and even sudden blood sugar levels. People with high cholesterol are especially advised to have gourds in high amounts.
Cures Gastric Anomalies
Parval has been one of the best remedies to treat several gastric problems. The fiber content in the vegetable support better digestion and smoothen bowel movement. All these play a major role in enhancing digestive health.
Keeps Weight Under Check
With only twenty-three calories and rich in fibre content, parwal is an ideal veggie for people who are keeping their weight under check. It helps in reducing and maintaining weight.
Reduces High-Grade Fever
Due to the presence of Vitamin C, the juice of parwal leaves has been traditionally used to reduce fever since antiquity. It can also be used as a medicine to treat colds, flu, and throat itching or irritation.
Augments Liver Health
Pointed gourd is one of the best remedies for curing liver-related problems. The leaves and fruit of this vine are used for treating alcoholism and jaundice, and in curing enlargement of the liver and spleen.
Boosts Sexual Life
Being an aphrodisiac. the plant is known to be a popular aphrodisiac. By helping in releasing sex hormones in both men and women the plant can cure erectile dysfunction, boost energy, and enhance the sexual life of an individual.
Soothe Skin Woes
Besides being loaded with Vitamin C, pointed Gourd is also anti-bacterial and anti-viral in nature. Thus, this vegetable can be used to treat different forms of skin infections such as edema, acne, and psoriasis. It can also be a potent remedy for alopecia areata.
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Side-Effects of Parwal
Potal is not known to cause severe allergies or side effects in general. However, on certain occasions, it can cause an upset stomach and may need immediate attention. Overeating of this veggie should be avoided as it may lead to severe stomach bloating and abdominal cramps or diarrhea. Side effects can also range from nausea, light-headedness to acute headache.
Are you wondering in what ways can this little egg-shaped vegetable be consumed often? Try these recipes that you make quickly and you will have many reasons to relish the gorgeous green potal vegetable.
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Parwal Sabzi
Ingredients
500 grams fresh pointed gourd
4 tbsp mustard oil
1/2 tsp cumin seeds
A pinch of asafoetida
1 tsp coriander powder
1 tsp turmeric powder
2 tsp mango Powder
1/2 tsp red chili powder
Salt to taste
Method
Wash the parwal thoroughly
Slice parwal lengthwise in six to seven pieces
Heat oil in a pan and add cumin seeds
When cumin starts to crackle add the asafoetida and turmeric powder
Immediately add the parwal and salt and saute for a minute
Cover the pan with a lid and let it cook on low heat
Keep stirring so that parwal should not stick to the bottom of the pan
Add chili powder, coriander powder, and mango powder when parwal turns soft
Let it cook on low heat until it becomes crisp and the water gets evaporated
Parwal sabzi is ready to be served
Serve hot chapati or as a side dish with your favorite lentil
Nutrition
A simple yet delicious stir fry made with thinly sliced pointed gourd, this recipe has all the essential ingredients that can be a perfect health potion and of course a sumptuous vegetable dish. It contains all B vitamins and minerals to keep the digestive system in place, fight infections and boost overall health.
Parwal Sweet Dish
Ingredients
12 to 15 tender parwal pieces
1 cup sugar
For Filler
250 grams of khoya/condensed milk
100 grams of powdered sugar
30 almonds
A handful of pistachios
10 peeled and ground cardamom
Method
Wash and peel the parwal pieces
Make a cut them from the center without cutting it completely
The bottom should remain intact for stuffing purposes
Take the seeds out from the parwal and keep them aside
Heat some water in a vessel.
Put the parwal into the water once it starts to boil
Cover the vessel with a lid, turn the heat off, and let it sit for about an hour
Strain the water from the parwal. Make sure the entire water drips down
Keep aside
In another pan put sugar and water making the mixture boil and get a syrup
The syrup should not be very thick or watery and there should be little density
Put parwals into this syrup and boil until the colour of the mixture changes
Flip the potal pieces while boiling them
Turn off the flame, cover the vessel, and leave it for 1 hour in the syrup. Let the sweetness get infused into them
Meanwhile, you can prepare the filler to stuff the parwals
Put condensed milk in a pan and cook it till it turns light pink
Let it cool down and keep it aside
Grind almonds in the grinder
Cut pistachios into long pieces.
Add ground almonds, sugar, and cardamom to condensed milk
The filler is ready
Remove it from the syrup and put them neatly on a plate
Tilt the plate in a way that the extra amount of syrup drips off
Stuff each parwal with filler and garnish with extra almonds and pistachios
Press the filler neatly and with light hands
Prepare all pieces in the same manner
The sweet dish from parwal is ready to be relished
Nutrition
The sweet that can be consumed for over a week when stored in the refrigerator besides being super sumptuous has all the nutritional value of this vegetable. Moreover, it is filled with almonds which are rich in protein, fiber, vitamin E, calcium, and magnesium. All these are vital for bone health and can augment brain functioning. The sweet has pistachios which are high in antioxidants and high in protein. This low-calorie dry fruit along with parwal can promote a healthy gut.
