Potoler Dolma, a Bengali classic, becomes wonderfully wholesome in its WFPB version, where pointed gourds (potol) are stuffed with a plant-based filling instead of the traditional non-vegetarian or oily mixes. The stuffing can be made with spiced lentils, mashed chickpeas, moong dal, or a mix of vegetables like grated carrot, bottle gourd, peas, and crumbled tofu or paneer alternatives. This version avoids oil by steaming or gently simmering the stuffed gourds in a tomato-based gravy or light onion-ginger-garlic sauce. The dish is highly nutritious: pointed gourd is rich in fiber, antioxidants, and micronutrients, while the lentil or chickpea stuffing adds plant protein, iron, and slow-digesting carbs. Low in fat and cholesterol-free, it supports heart health and digestion while keeping the meal light yet satisfying. Served with brown rice or whole wheat roti, WFPB Potoler Dolma is not just a delicacy but a balanced, protein-rich, and gut-friendly meal.

Ingredients
400 gms pointed gourd (parwal, kambu pudalai)
Salt to season the pointed gourd
75 gms Bengal gram (chana dal, kadalai parupu)
1 tbsp coconut, sliced
10 gms raisins
1/4 tsp peanuts
1/4 tsp cumin seeds (sabut jeera, jeeragam)
1/4 tsp asafoetida (hing, perunkayam)
1 tbsp ginger paste
1 tbsp green chilli paste
2 tbsp grated cocoonut
Unrefined salt to taste
1.25 tbsp of date paste
2 dried red chillies
2 bay leaves (tej patta, brinji elai)
2 pieces green cardamom (elaichi, elakkai)
1 small piece cinnamon (dalchini, lavangathu pattai)
2 pieces cloves (laung, kirambu)
1 tsp cumin seeds (sabut jeera, jeeragam)
175 gms potatoes
1.5 tsp coriander powder (dhania powder, kothamalli podi)
3 tsp cumin powder (jeera powder, jeeraga podi)
1/2 tsp coriander powder
A pinch of turmeric powder
1/2 tsp red chilli powder
1/2 tsp Kashmiri red chilli powder
2 1/2 tsp ginger paste
15 gms cashew nuts, soaked
5 gms mixed melon seeds, soaked.
25 gms plant-based yogurt
200 ml hot water
1/2 tsp garam masala
Method
Soak the Bengal gram for 2 hours
Scrape off the gritty outer layer of the pointed gourd
Cut off the ends 2 cm from the top
Set aside for later use
Use a spoon and scoop out the flesh and seeds of the pointed gourd
Season the scooped pointed gourd with a little salt
Add the pointed gourds to a vessel and fry on high heat so that they turn brown but do not go soft
Set aside
Fry the caps as well till they turn golden brown
Set aside
Now grind the scooped out flesh and seeds to a smooth paste
Set aside
Add the Bengal gram to a blender
Grind in short pulses to keep the lentils coarse
Set aside
Heat a wok and add coconut slices
Fry till golden brown
Set aside
Add peanuts and roast till golden brown
Set aside
Add cumin seeds and asafoetida to the wok
When the cumin seeds begin to splutter, add ginger and green chilli pastes
Fry on medium heat for 20 seconds
Add grated coconut and fry till golden brown
Mix well
Add salt and date paste
Mix again
Add the pointed gourd seeds and the Bengal gram
Add chopped raisins, fried coconut slices and peanuts
Roast the lentil till it smells nutty
Keep scraping the bottom of the wok until the mixture becomes dry
Spread on a plate to cool
Stuff the pointed gourds with a generous amount of this filling
Then secure the caps with wooden toothpicks
Set aside
Soak the cashew nuts and melon seeds in warm water for 15 minutes
Drain and grind to a smooth paste
Cut the potatoes lengthwise
Add the potatoes to a pan, cover and roast till golden brown
Stir occasionally
Season with salt
Set aside
In the same pan, temper red chillies, bay leaves, cardamom, cinnamon, cloves and cumin seeds
In a small bowl, combine cumin powder, coriander powder, turmeric powder, red chilli powder and Kashmiri red chilli powder with warm water to make a slurry
Add to the pan
Fry for a minute on medium heat, sprinkling a little water if necessary
Add ginger paste and mix well
Beat yogurt until smooth
Add to the pan and mix quickly
Add the cashew and melon seeds paste
Add salt and date paste
Once the spices are well cooked and the raw smell dissipates, add hot water to form the gravy
Once this mixture comes to a boil, add the potatoes and pointed gourd
Continue cooking till the potatoes and pointed gourd are tender and cooked
Sprinkle garam masala and remove from heat
Serve hot with red/brown/millet rice or pulao
Enjoy!