Healthy Bharwa Karela Recipe – Indian Masala Stuffed Bitter Gourd
Bitter gourd (karela), despite its strong bitter taste, is packed with health benefits, making it a popular ingredient in Indian cuisine. When paired with aromatic spices and stuffed with a flavorful masala, it transforms into a delightful dish that can be served as a side for your everyday meals. This Healthy Bharwa Karela recipe is diabetic-friendly, low in calories, and full of essential nutrients, making it a fantastic choice for anyone looking to maintain a healthy lifestyle without compromising on taste.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Karela (Bitter Gourd/Pavakkai) | 8 pieces |
| Sunflower Oil (or Coconut oil or Mustard oil) | 3 tablespoons (or as required) |
| Kashmiri Red Chilli Powder | 1 teaspoon |
| Garam Masala Powder | 1 teaspoon |
| Amchur (Dry Mango Powder) | 1/2 teaspoon |
| Salt | To taste |
| Onion (Red or White) | 1 medium-sized, finely chopped |
| Tomato | 1 medium-sized, chopped |
| Raw Mango | 1/4 cup, finely chopped |
| Green Chilli | 1, chopped |
| Garlic | 4 cloves, minced |
| Ginger | 1-inch piece, peeled and chopped |
| Fresh Turmeric Root | 1/2-inch piece (or 1 teaspoon turmeric powder) |
| Raw Peanuts (Moongphali) | 10, roasted |
| Coriander Seeds (Dhania) | 2 teaspoons |
| Dry Red Chillies | 2, broken into pieces |
| Tamarind | Marble-sized, soaked in warm water |
| Fresh Coconut | 1/2 cup, grated |
Preparation Time: 30 minutes
Cooking Time: 50 minutes
Total Time: 80 minutes
Servings: 4
Cuisine: Indian
Course: Side Dish
Diet: Diabetic Friendly
Instructions:
Step 1: Preparing the Karela (Bitter Gourd)
To begin making the Healthy Bharwa Karela (Indian Masala Stuffed Bitter Gourd), first, scrape the outer skin of the bitter gourds using a vegetable peeler. Make a deep vertical cut in each gourd, ensuring that the base remains intact. Use a spoon or your hands to scoop out the seeds and pith from the inside. Set this aside for later use.
Rub the scraped karela inside and out with salt, which helps in reducing bitterness. Let the karela sit for at least 30 minutes to allow the salt to draw out excess water. After this time, squeeze out any excess water from the karela and rinse them under cold water. Pat the karela dry with a kitchen towel.
Step 2: Preparing the Ground Masala
In the meantime, prepare the ground masala. In a blender or mixer grinder, combine the chopped onion, tomato, raw mango, green chili, garlic, ginger, and fresh turmeric root. Grind everything to a smooth paste.
Step 3: Roasting Dry Masala Ingredients
Next, heat a pan over low heat and add the raw peanuts, coriander seeds, dry red chillies, and tamarind. Gently roast these ingredients until they release a fragrant aroma. Once roasted, remove them from the pan and allow them to cool slightly. Then, grind them coarsely along with the grated fresh coconut. Set this mixture aside.
Step 4: Cooking the Masala
In the same pan, heat 1-2 tablespoons of oil over low flame. Once the oil is hot, add the ground tomato-onion paste and the scooped-out pith of the karela. Stir well and allow it to cook for about 5-7 minutes.
Next, add the roasted dry masala (peanut-coconut mixture), kashmiri red chilli powder, amchur (dry mango powder), garam masala powder, and salt. Adjust the seasoning as needed. Let this mixture cook for another 8-10 minutes or until the water evaporates, and the mixture thickens and looks well-cooked. Once done, switch off the flame.
Step 5: Stuffing the Karela
Now, carefully spoon the cooked masala into each of the prepared karela. Make sure the stuffing is packed tightly inside, leaving no air gaps. You can secure the opening with a toothpick if needed.
Step 6: Shallow Frying the Stuffed Karela
Heat a wide, flat pan with 1-2 tablespoons of oil over medium heat. Once the oil is hot, gently place the stuffed bitter gourds in the pan. Shallow fry them, turning them occasionally, until they are evenly browned and crisp on all sides. You can cover the pan with a lid occasionally to ensure the karela cooks evenly and is tender inside.
Step 7: Serving
Once the stuffed karela is cooked and golden brown on all sides, remove them from the pan and serve hot. Healthy Bharwa Karela pairs wonderfully with Palak Dal, Phulka, and Boondi Raita for a wholesome and nutritious meal.
Enjoy this diabetic-friendly and flavorful stuffed bitter gourd dish that is both healthy and delicious. It makes a perfect side dish for lunch or dinner, offering a delightful balance of spices, textures, and taste.
Tips for Making the Perfect Bharwa Karela:
- Reducing Bitterness: The key to making karela less bitter lies in the salting and resting process. Make sure to let the salted karela rest for the full 30 minutes to extract the bitterness.
- Alternative Oils: While sunflower oil is commonly used, you can also use mustard oil or coconut oil for a richer flavor and added health benefits.
- Roasting the Dry Spices: Don’t skip the roasting step for the peanuts and coriander seeds. Roasting helps release their essential oils and intensifies their flavors.
- Filling the Karela: Be sure to pack the stuffing tightly inside the karela so that it holds its shape while cooking.
- Cooking the Stuffed Karela: Cook the karela slowly over medium heat to ensure they become soft and tender on the inside while retaining their crisp exterior.
Nutritional Information (Per Serving):
| Nutrient | Amount per Serving |
|---|---|
| Calories | 150 kcal |
| Protein | 5 g |
| Fat | 12 g |
| Carbohydrates | 10 g |
| Fiber | 4 g |
| Sugar | 3 g |
| Sodium | 400 mg |
This Healthy Bharwa Karela recipe is a great way to incorporate more vegetables into your diet without compromising on flavor. The combination of spices and fresh ingredients ensures a dish that’s both nutritious and satisfying, making it a must-try for any home cook seeking a healthy and delicious Indian recipe.
