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Simple and wholesome, Parwal Sabzi is a traditional Indian vegetable curry that's light yet satisfying. This low-calorie vegetarian dish supports diabetic-friendly, DASH, and calorie deficit meal plans for the family.
Wash and peel the parwal; halve them lengthwise. Dice the potato, onion, and tomato separately for efficient staging.
Heat the vegetable oil in a large skillet over medium heat. Once hot, add cumin seeds and let them sizzle until aromatic—about 30 seconds.
Stir in the chopped onion. Sauté for 3–4 minutes until translucent, then add diced potato. Cook on medium, stirring occasionally, for 2 minutes.
Add parwal pieces and sauté everything for 5 minutes; control the heat to prevent browning.
Mix in turmeric powder, coriander powder, red chili powder, and salt. Stir well so the vegetables are evenly coated with seasoning.
Add chopped tomato, stir, and cover the pan. Let the mixture cook on low–medium heat for 10–12 minutes, stirring twice, allowing the veggies to soften in their own moisture.
When the vegetables are fully tender but not mushy, uncover and sprinkle garam masala. Stir; cook uncovered for another 2 minutes to let excess moisture evaporate gently.
Taste and adjust seasoning if needed. Serve hot with roti or steamed rice.
