Healthy Bharwa Karela (Stuffed Bitter Gourd)
Course: Side Dish
Cuisine: Indian
Diet: Diabetic Friendly
Description:
Healthy Bharwa Karela is an Indian masala-stuffed bitter gourd dish that offers a balance of taste and health. Unlike the traditional deep-fried Bharwa Karela, this version is shallow-fried, using less oil. It’s a perfect choice for those watching their diet or managing diabetes, as it contains no jaggery and is packed with nutritious ingredients. This flavorful dish can be enjoyed by those who appreciate both healthy eating and bold spices.
Ingredients:
- 8 Karela (Bitter Gourd/Pavakkai)
- Oil (coconut oil or mustard oil, as needed, up to 3 tablespoons)
- 1 teaspoon Kashmiri Red Chilli Powder
- 1 teaspoon Garam Masala Powder
- ½ teaspoon Amchur (Dry Mango Powder)
- Salt, to taste
Ground Masala:
- 1 Onion (red or white)
- 1 Tomato
- ¼ cup Raw Mango, chopped
- 1 Green Chilli
- 4 cloves Garlic
- 1-inch Ginger, peeled
- ½-inch Fresh Turmeric Root (or 1 teaspoon turmeric powder)
Dry Masala (to be lightly roasted and ground):
- 10 Raw Peanuts (Moongphali)
- 2 teaspoons Coriander (Dhania) Seeds
- 2 Dry Red Chillies
- Marble-sized Tamarind
- ½ cup Fresh Coconut, grated
Preparation Time: 30 minutes
Cook Time: 50 minutes
Instructions:
-
Prepare the Bitter Gourd:
Scrape the skin of the bitter gourds and make a deep vertical cut along the center, leaving the base intact. Carefully remove the seeds and pith, then set them aside. Rub the inside and outside of the gourds with salt. Mix about ½ teaspoon salt into the pith and seeds, and let it rest for 30 minutes. Squeeze out excess water from the bitter gourds, rinse them, and pat them dry with a kitchen towel. -
Make the Ground Masala:
In a mixer grinder, blend the onion, tomato, raw mango, green chili, garlic, ginger, and fresh turmeric root into a smooth paste. -
Prepare the Dry Masala:
In a pan, dry roast the peanuts, coriander seeds, dry red chillies, and tamarind on low heat. Once roasted, grind the mixture coarsely and combine it with the grated fresh coconut. Set this aside. -
Cook the Stuffing:
Heat a pan over low flame and add a little oil. Once the oil heats up, add the ground tomato-onion masala and the reserved pith of the bitter gourds. Add the roasted dry masala, along with Kashmiri red chili powder, amchur powder, garam masala, and salt to taste. Stir well and cook for 8–10 minutes, or until the mixture absorbs excess moisture and looks cooked. Turn off the heat. -
Stuff the Bitter Gourd:
Stuff each prepared bitter gourd with the masala mixture. -
Shallow Fry the Stuffed Karela:
Heat 1–2 tablespoons of oil in a wide pan. Carefully place the stuffed bitter gourds in the pan and shallow fry them, turning them occasionally to ensure all sides are browned evenly. Cover the pan occasionally to cook them through. -
Serve:
Once the Bharwa Karela is cooked, remove from the pan and serve hot. Pair it with Palak Dal, Phulka, and Boondi Raita for a complete and satisfying meal.
Enjoy this flavorful and healthy Indian stuffed bitter gourd as part of your everyday meals!
