Recipe for Vegetarian Post Date: 2024-10-04 11:00:33

Stuffed Karela, or bitter gourd, is a nutritious and flavorful dish that transforms the often-disliked vegetable into a delightful delicacy. This vegetarian recipe balances the bitterness of karela with a savory stuffing, making it both delicious and beneficial for your health.

Ingredients:

• 4-5 medium-sized karelas (bitter gourds)
• 2 tablespoons salt (for marinating the karela)

For the Filling:

• 2 tablespoons oil
• 1 teaspoon cumin seeds
• 1 onion (finely chopped)
• 2 garlic cloves (minced)
• 1-inch piece of ginger (grated)
• 2 green chilies (finely chopped)
• 2 teaspoons coriander powder
• 1 teaspoon cumin powder
• 1 teaspoon fennel powder
• 1/2 teaspoon turmeric powder
• 1 teaspoon red chili powder
• 1 teaspoon amchur (dry mango powder)
• 1 teaspoon garam masala
• Salt to taste
• 1/2 cup gram flour (besan)
• 2 tablespoons chopped fresh coriander leaves

Instructions:

1. Prepare the Karela:
   • Wash the karelas thoroughly. Scrape off the rough surface lightly and make a slit along the length of each karela. Remove the seeds and inner flesh, creating a hollow space for stuffing.
   • Rub the karelas inside and out with salt and let them sit for 30 minutes. This helps reduce their bitterness. Rinse well and pat dry.
2. Prepare the Filling:
   • Heat 2 tablespoons of oil in a pan over medium heat. Add cumin seeds and let them splutter.
   • Add the finely chopped onion and sauté until golden brown.
   • Add minced garlic, grated ginger, and chopped green chilies. Sauté for another 2-3 minutes.
   • Add coriander powder, cumin powder, fennel powder, turmeric powder, red chili powder, and salt. Cook for 1-2 minutes until the spices are fragrant.
   • Add the gram flour (besan) and roast it with the spice mixture for 4-5 minutes, stirring continuously to avoid burning.
   • Add amchur powder and garam masala, mix well, and cook for another minute. Remove from heat and let the mixture cool.
   • Once cooled, add the chopped coriander leaves and mix well.
3. Stuff the Karela:
   • Fill each karela with the prepared stuffing, pressing it in firmly. Use a thread to tie around the karela to prevent the stuffing from falling out during cooking (optional).
4. Cook the Stuffed Karela:
   • Heat 2 tablespoons of oil in a large pan over medium heat. Place the stuffed karelas in the pan and cover with a lid.
   • Cook on low to medium heat, turning occasionally, until the karelas are tender and lightly browned on all sides. This should take about 20-25 minutes.
5. Serve:
   • Once cooked, remove the thread (if used) and serve hot.
   • Garnish with fresh coriander leaves and serve with roti, paratha, or steamed rice.

Health Benefits of Karela (Bitter Gourd):

1. Blood Sugar Regulation:
   • Bitter gourd is well-known for its ability to help regulate blood sugar levels. It contains compounds like charantin and polypeptide-p, which have been shown to improve insulin sensitivity and reduce blood sugar levels.
2. Rich in Nutrients:
   • Vitamins and Minerals: Karela is a good source of essential vitamins (A, C, and folate) and minerals (potassium, iron, and magnesium).
   • Dietary Fiber: High in dietary fiber, it aids in digestion and helps maintain bowel health.
3. Antioxidant Properties:
   • Vitamin C and Other Antioxidants: These help protect cells from oxidative stress and inflammation, potentially reducing the risk of chronic diseases.
4. Weight Management:
   • Low in Calories: Bitter gourd is low in calories and high in fiber, making it a great addition to a weight management diet as it promotes satiety.
5. Liver Health:
   • Detoxification: Karela is believed to support liver function and aid in detoxification, helping to cleanse the liver of toxins.
6. Boosts Immunity:
   • Antimicrobial and Anti-inflammatory Properties: These properties help in boosting the immune system, protecting the body against infections and diseases.
7. Skin Health:
   • Blood Purification: Regular consumption of bitter gourd is said to help in purifying the blood, leading to clearer, healthier skin.
8. Digestive Health:
   • Digestive Enzymes: It stimulates the secretion of digestive enzymes, improving digestion and nutrient absorption.

Tips:

• Reduce Bitterness: To further reduce bitterness, you can soak the karelas in salted water for a few hours before cooking.
• Variations: You can add grated coconut or mashed potatoes to the filling for a different flavor and texture.
• Serving Suggestions: Serve with a side of plain yogurt or a simple salad to complement the flavors.

This stuffed karela recipe is not only delicious but also packed with numerous health benefits. Enjoy the rich flavors and reap the nutritional advantages of this unique vegetarian dish!