Punjabi Style Stuffed Karela (Stuffed Bitter Gourd)
Introduction
Punjabi-style stuffed karela, or stuffed bitter gourd, is a traditional Indian dish that offers a delightful combination of textures and flavors. Despite its slightly bitter taste, karela is a beloved ingredient in many Indian households, often praised for its health benefits. The bitterness of the karela is balanced perfectly by the stuffing made of aromatic spices, giving it a flavorful and satisfying finish. This medium-spiced recipe is rich in both taste and nutrition, ideal for those looking to experiment with authentic Indian flavors. Served with a side of lentil dal, yogurt, and roti, this dish makes for a wholesome meal that your taste buds will remember.
Ingredients Table
| Ingredient | Quantity | Notes |
|---|---|---|
| Bitter gourds (karela) | 6 | Washed, peeled, and deseeded |
| Cumin seeds (crushed) | 1 tsp | Adds earthy flavor |
| Large onion, finely chopped | 1 | Sautéed for base flavor |
| Mustard oil | 3 tbsp | For frying and rich flavor |
| Garlic, finely chopped | 4 cloves | Adds a savory base |
| Fresh ginger, finely chopped | 3 cm piece | Adds warmth and depth |
| Salt | 1 tsp | To taste |
| Green chilies, chopped | 2 | For mild heat |
| Turmeric powder | 1 tsp | For color and earthy taste |
| Amchoor (dry mango powder) | 1 tsp | Adds a tangy kick |
| Crushed coriander seeds | 1 tsp | Adds a citrusy flavor |
| Crushed fennel seeds | 1 tsp | Sweet and aromatic |
Allergen Information
- Contains mustard oil: People with mustard allergies should avoid this dish. Mustard oil is commonly used in Indian cooking for its distinctive flavor, but it can trigger allergies in sensitive individuals.
- Gluten-free: This recipe is naturally gluten-free, making it suitable for those with gluten sensitivities, as long as the accompanying side dishes (like roti) are made gluten-free.
Dietary Preference
This recipe is suitable for:
- Vegetarians: As a plant-based dish, it fits well within vegetarian dietary preferences.
- Low-carb diets: Karela is a low-carb vegetable, making it a good option for those following low-carb or ketogenic diets.
- Diabetics: Bitter gourd is known for its properties that help regulate blood sugar, making this a great choice for those managing diabetes. However, portion control is always recommended.
Preparation Instructions
-
Prepare the Bitter Gourds (Karela):
Wash the karelas thoroughly and dry them using a clean towel. Use a vegetable peeler to carefully peel off the bumpy skin of each gourd. Set the peeled karela aside in a bowl. -
Deseed the Karela:
Slice open the karela lengthwise, but do not cut all the way through. Use a spoon or a small knife to scrape out the seeds and pulp inside the karela. Place the scraped-out contents in the same bowl as the peel. -
Prepare the Stuffing:
In a cast-iron pan, heat the mustard oil over medium heat. Once hot, add the cumin seeds and let them sizzle until fragrant. Stir in the chopped onion and cook until translucent, about 5 minutes. -
Add Aromatics and Spices:
Add the finely chopped garlic and ginger to the pan, followed by the karela pulp you had set aside. Sauté the mixture for 5-10 minutes until the onions turn golden brown and the flavors have melded together. Stir in the turmeric, amchoor powder, crushed fennel seeds, crushed coriander seeds, chopped chilies, and salt. Fry for another minute, ensuring the spices blend well with the mixture. -
Stuff the Karela:
Allow the stuffing to cool slightly. Once cooled, take small spoonfuls of the stuffing and carefully stuff each karela. Use your fingers to press the mixture in firmly, ensuring an even filling. You can also tie the ends of the stuffed karela with a bit of cotton thread to prevent the stuffing from spilling out. -
Cook the Stuffed Karela:
There are two options for cooking the stuffed karela:- Frying: Heat a little mustard oil in a large frying pan. Add the stuffed karelas and cook them on medium heat, turning them occasionally, until they are golden brown all over and soft inside, about 20-30 minutes.
- Baking: Preheat the oven to 375°F (190°C). Place the stuffed karelas on a baking sheet and bake for about 30 minutes or until they are tender and nicely browned.
Serving Suggestion
Once cooked, serve the stuffed karela with a side of red lentil dal, a cool bowl of plain yogurt, and warm roti for a satisfying meal. The karela can also be enjoyed with steamed rice or as a side dish with other Indian mains. The flavors are even more delightful the next day, making it an excellent dish for meal prep.
Nutritional Information
While exact values may vary based on portion sizes and specific ingredients used, a serving of stuffed karela (1 karela) offers the following approximate nutritional breakdown:
- Calories: 120 kcal
- Protein: 2 g
- Fat: 8 g
- Carbohydrates: 12 g
- Fiber: 5 g
- Sugar: 3 g
- Sodium: 300 mg
- Potassium: 250 mg
Advice
- Handling the Bitter Taste: Karela is known for its bitter flavor, which may be overwhelming for some people. To reduce bitterness, you can salt the karela after peeling and deseeding them. Let them sit for about 10 minutes, then rinse off the salt to help remove some of the bitterness.
- Storage: Leftovers can be stored in an airtight container in the refrigerator for up to a week. The karela will continue to absorb the flavors of the spices as it sits, making it a great dish to enjoy the next day.
- Make Ahead: The stuffing mixture can be prepared ahead of time and stored in the refrigerator for up to 2 days. This allows you to save time when cooking the karela.
Conclusion
Punjabi-style stuffed karela is a delightful and healthy dish that brings together the bold flavors of India with the health benefits of bitter gourd. Whether you choose to fry or bake the karela, the stuffing of spices, onions, and aromatic ingredients ensures that every bite is flavorful and satisfying. Perfect for vegetarians and those looking to incorporate more nutrient-dense foods into their meals, stuffed karela is a great addition to any meal rotation. Enjoy it with your favorite sides, and experience the authentic taste of Punjab in the comfort of your own kitchen.
