Healthy Bharwa Karela Recipe - Stuffed Bitter Gourd
Healthy Bharwa Karela is an Indian Masala Stuffed Bitter Gourd which is a combination of taste with health since it uses lesser oil than the conventional Bharwa Karela which is usually deep fried. This recipe is shallow fried with yummy stuffing inside. With no added jaggery, I must mention it is healthy for diet conscious and diabetic folks too.
Ingredients
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8 Karela (Bitter Gourd/ Pavakkai)
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Oil
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coconut oil or mustard oil as required (maximum 3 tablespoons)
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1 teaspoon Kashmiri Red Chilli Powder
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1 teaspoon Garam masala powder
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1/2 teaspoon Amchur (Dry Mango Powder)
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Salt
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to taste
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Ingredients to be Ground Raw for Ground Masala
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1 Onion
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(red or white)
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1 Tomato
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1/4 cup Mango (Raw)
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chopped
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1 Green Chilli
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4 cloves Garlic
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1 inch Ginger
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peeled
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1/2 inch Fresh turmeric root
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or 1 teaspoon turmeric powder
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Ingredients for Dry Masala (to be lightly dry roasted and ground)
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10 Raw Peanuts (Moongphali)
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2 teaspoons Coriander (Dhania) Seeds
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2 Dry Red Chillies
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Tamarind
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marble sized
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1/2 cup Fresh coconut
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grated
Instructions
Step 1
To begin making Healthy Bharwa Karela Recipe (Indian Masala Stuffed Bitter Gourd), scrape the outer skin of the bitter gourds and make a deep vertical cut in the center leaving the base portion intact
Step 2
Gently scoop out the seeds and the pith and set it aside
Step 3
Rub the bitter gourds with salt, inside out
Step 4
Mix about 1/2 teaspoon of salt to the pith and seeds and allow it to rest for at least half an hour
Step 5
Squeeze excess water and wash and drain them
Step 6
Pat the bitter gourds with a kitchen towel
Step 7
In the meantime, grind all the ingredients given under 'Ground Masala' in a mixer grinder including onion, tomato, raw mango, green chilli, garlic, ginger and fresh turmeric root
Step 8
Heat a pan and gently roast the ingredients given under the 'dry masala' except coconut including raw peanuts, coriander seeds, dry red chillies and tamarind
Step 9
Once it is done, grind them coarsely with coconut
Step 10
Keep it aside
Step 11
Heat a pan/ kadai over a low flame with a little oil
Step 12
When the oil heats up add the ground tomato onion masala and the pith of karela
Step 13
Mix dry (roasted) masala, kashmiri red chili powder, amchur powder and garam masala
Step 14
Add salt as required
Step 15
Adjust spices
Step 16
Allow it to cook for 8-10 minutes or till the time the excess water is absorbed and looks cooked, switch off
Step 17
Spoon the masala into each processed bitter gourd/Karela
Step 18
Heat a wide pan with 1-2 tablespoons of oil
Step 19
Gently place the stuffed bitter gourds in the pan and shallow fry them till all the sides are uniformly browned
Step 20
You can keep the lid closed often to have them cooked evenly
Step 21
Delicious Healthy Bharwa Karela (Indian Masala Stuffed Bitter Gourd) is now all set to be served
Step 22
Serve Bharwa Karela along with Palak Dal, Phulka and Boondi Raita for an everyday meal