Healthy Stuffed Bitter Gourd (Bharwa Karela) – Diabetic-Friendly Indian Side Dish

Stuffed Bitter Gourd Recipe – Bharwa Karela

Bitter gourd, or karela, is a vegetable often revered in Indian cuisine for its health benefits, particularly for those looking to manage blood sugar levels. This Stuffed Bitter Gourd Recipe (Bharwa Karela) takes this health-packed vegetable to the next level by stuffing it with a tantalizingly spicy, tangy masala blend. Unlike deep-fried versions, this recipe uses minimal oil, making it a heart-healthy and diabetic-friendly option. It is perfect as a side dish to accompany your daily meals, especially when paired with Panchmel Dal and Phulka.

Ingredients:

Preparation Time: 30 minutes

Cooking Time: 50 minutes

Total Time: 1 hour 20 minutes

Servings: 4

Instructions:

1. Prepare the Bitter Gourd:

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   • Begin by removing the skin of each bitter gourd.
   • Make a slit in the middle of each gourd, and carefully scrape out the seeds. Set them aside.
   • Rub the bitter gourd with salt, making sure it covers all the surfaces. Also, sprinkle salt on the seeds and let everything rest for about 30 minutes. This step helps to reduce the bitterness of the gourd.
   • After 30 minutes, squeeze out the excess water from the bitter gourds and dry them gently with a kitchen tissue.

2. Prepare the Ground Masala:

   • For the ground masala, place the onion, tomato, raw mango, green chilli, garlic, ginger, and turmeric in a blender or food processor. Grind these ingredients into a smooth paste.

3. Roast the Dry Spices:

   • Heat a pan over medium heat and add the peanuts, coriander seeds, and dried red chillies. Dry roast them for about 2-3 minutes until they become fragrant and slightly toasted.
   • Allow the roasted spices to cool down a bit, then grind them into a coarse powder, adding grated coconut to the mixture. Set this aside.

4. Cook the Masala Filling:

   • Heat some oil in a large pan. Once the oil is hot, add the ground masala paste and sauté it for 5-7 minutes until the raw aroma of the masala disappears and it thickens.
   • Add the ground dry masala mix, Kashmiri red chilli powder, garam masala powder, and salt. Stir everything well and let it cook for another 8-10 minutes, allowing the flavors to meld together.
   • Add the reserved bitter gourd seeds to the mixture and cook for another minute. Turn off the heat and allow the masala to cool slightly.

5. Stuff the Bitter Gourds:

   • Once the masala is cool enough to handle, stuff the mixture into the slits of the bitter gourds. Use a spoon to fill each one generously with the masala mixture. Ensure the gourd is well-filled, but be gentle to prevent breaking the gourd. Repeat with all the bitter gourds.

6. Cook the Stuffed Bitter Gourd:

   • Heat some more oil in a pan. Once the oil is hot, carefully place the stuffed bitter gourds in the pan, ensuring they don’t overlap.
   • Cook the bitter gourd on medium heat, turning them occasionally until they become golden brown on all sides.
   • Once browned, cover the pan and let the gourds cook through, about 15-20 minutes. The gourd should be soft and well-cooked by the time you’re done.

7. Serve:

   • Once the stuffed bitter gourds are cooked to perfection, serve them hot with a side of Panchmel Dal and Phulka for a wholesome meal. These stuffed bitter gourds make a great side dish that’s flavorful, nutritious, and a true delight for your taste buds.

Tips for the Best Bharwa Karela:

• Salt Tip: Don’t skip the step of salting the bitter gourd before cooking. It helps to reduce the bitterness of the gourd and makes the stuffing process easier.
• Oil Tip: While this recipe uses minimal oil, you can opt for a non-stick pan to further reduce the amount of oil required for cooking.
• Add More Spice: If you like your food spicier, feel free to adjust the amount of Kashmiri red chilli powder and green chillies in the stuffing. A dash of cumin powder also adds a nice flavor to the masala.

Nutritional Information (Per Serving):

Why You’ll Love This Bharwa Karela:

This Stuffed Bitter Gourd Recipe (Bharwa Karela) is a healthier alternative to the traditional deep-fried versions, as it uses minimal oil while still delivering full, rich flavor. The blend of spices is both spicy and tangy, while the raw mango and tamarind bring a subtle sourness that pairs beautifully with the bitterness of the gourd. It’s the perfect dish for those following a diabetic-friendly diet, offering both nutritional benefits and robust flavors. The balance of peanuts, coconut, and coriander seeds in the filling gives a delightful texture that enhances each bite.

If you’re looking to introduce more healthy, yet flavorful dishes into your repertoire, this stuffed bitter gourd recipe is the perfect choice!