Stuffed Bitter Gourd (Bharwa Karela) Recipe
Bharwa Karela is a popular and healthy Indian dish made from bitter gourds that are stuffed with a flavorful, spicy masala and cooked until golden brown. This dish is not only packed with flavor but also offers various health benefits, especially for those seeking a diabetic-friendly meal. Let’s take a deep dive into this rich and tangy dish that can be paired with a side of Panchmel Dal and fresh Phulkas.
Ingredients for Bharwa Karela
| Ingredient | Quantity |
|---|---|
| Bitter gourd (Karela) | 8 pieces |
| Oil (for frying) | As required |
| Kashmiri red chili powder | 1 teaspoon |
| Garam masala powder | 1 teaspoon |
| Amchur powder (dry mango powder) | 1/2 teaspoon |
| Salt | To taste |
| Onion | 1 medium-sized, finely chopped |
| Tomato | 1 medium-sized, finely chopped |
| Raw mango (Kacha Aam) | 1/4 cup, chopped |
| Green chili | 1, chopped |
| Garlic cloves | 4, minced |
| Fresh ginger | 1-inch piece, peeled and minced |
| Fresh turmeric (or turmeric powder) | 1/2 inch piece (or 1 tsp powder) |
| Peanuts | 10 whole |
| Coriander seeds | 2 teaspoons |
| Dried red chilies | 2 whole |
| Tamarind (Imli) | As required |
| Grated coconut | 1/2 cup |
Preparation Time: 30 minutes
Cooking Time: 50 minutes
Total Time: 80 minutes
Servings: 4
Cuisine: Indian
Course: Side Dish
Diet: Diabetic-Friendly
Instructions to Prepare Bharwa Karela
1. Preparing the Bitter Gourd
- Begin by peeling the bitter gourds (Karela). Make an incision along the center of each gourd, being careful not to cut it all the way through. Once cut, carefully remove the seeds and set them aside.
- Sprinkle salt on the inside and outside of the bitter gourd, allowing it to sit for about 30 minutes. This will help remove some of the bitterness.
- After 30 minutes, squeeze out any excess water from the bitter gourds and pat them dry with kitchen towels.
2. Preparing the Stuffing Masala
- In a dry pan, heat the coriander seeds, dried red chilies, and peanuts. Toast them lightly to bring out their natural aroma.
- Next, transfer these roasted ingredients into a mixer grinder and blend them into a coarse powder.
- Now, add the grated coconut to the grinder along with the roasted spices and grind everything into a fine paste.
3. Cooking the Stuffing
- Heat a little oil in a frying pan. Once the oil is hot, add the minced garlic, ginger, chopped onion, and green chili. Sauté until the onions turn translucent.
- Add chopped tomatoes and cook until they soften and release their juices.
- Stir in the raw mango pieces and cook for a couple of minutes to soften them.
- Now, add the prepared spice paste along with the Kashmiri red chili powder, garam masala, amchur powder, and salt. Cook for about 8-10 minutes on medium heat, allowing the flavors to meld together. Turn off the heat and set this masala mixture aside.
4. Stuffing the Bitter Gourd
- Spoon the prepared masala into the hollowed-out bitter gourds. Ensure that each gourd is filled evenly and tightly with the flavorful stuffing.
5. Cooking the Stuffed Bitter Gourd
- Heat a little oil on a griddle or flat pan. Once the oil is hot, carefully place the stuffed bitter gourds on the pan.
- Cook them on medium heat, turning occasionally, until they are golden brown and cooked through, about 15-20 minutes. Cover the pan while cooking to ensure the gourd softens completely.
6. Serving the Dish
- Once the Bharwa Karela is fully cooked and crispy on all sides, transfer them to a serving platter.
- Serve hot with a side of Panchmel Dal and Phulka (Indian flatbread) for a wholesome and delicious meal.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 170 kcal |
| Protein | 4g |
| Carbohydrates | 16g |
| Dietary Fiber | 4g |
| Fat | 12g |
| Sodium | 300mg |
| Potassium | 450mg |
| Vitamin C | 10mg |
| Iron | 2mg |
Tips and Variations:
- Bitter Gourd Variations: If the bitterness of the gourd is too strong for your taste, you can blanch the karela pieces in hot water for a few minutes before stuffing them. This will reduce their bitterness.
- Spice Level: Adjust the heat by increasing or decreasing the amount of Kashmiri red chili powder and green chilies in the stuffing mixture.
- Serving Suggestions: This dish pairs wonderfully with Chapati, Rice, or even a side of yogurt to balance out the strong flavors.
Enjoy this deliciously stuffed bitter gourd that’s perfect for any Indian meal, especially when you want something flavorful and nutritious!
