How to make it
Here’s a traditional Maharashtrian recipe for **Bharla Karla** (Stuffed Bitter Gourd):
Ingredients : Veganvidsy Vs (@veganvidsy) • Instagram photos and videos
For the Stuffing:
- 4-5 medium-sized bitter gourds (karla)
- 1 cup grated coconut (fresh or desiccated)
- 2 tablespoons roasted peanuts (coarsely ground)
- 1 tablespoon sesame seeds (til)
- 1 tablespoon coriander powder
- 1 teaspoon red chili powder (adjust to taste)
- 1 teaspoon turmeric powder
- Salt to taste
- 1 tablespoon jaggery (optional, for sweetness)
- 2 tablespoons oil (for tempering)
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1-2 green chilies (finely chopped)
- Fresh coriander leaves (for garnish)
Instructions
- Wash the bitter gourds thoroughly. Cut off the ends and slit them lengthwise, keeping them intact. Remove the seeds gently with a spoon.
- Sprinkle some salt inside and outside the gourds. Let them sit for about 30 minutes to reduce bitterness. Rinse and pat dry.
- In a pan, heat 2 tablespoons of oil. Add mustard seeds and cumin seeds. When they splutter, add chopped green chilies.
- Add grated coconut, coarsely ground peanuts, sesame seeds, coriander powder, red chili powder, turmeric powder, and salt.
- If using, add jaggery and mix well. Remove from heat and let the stuffing cool.
- Stuff the prepared mixture into the slit bitter gourds, pressing gently to fill them well.
- In the same pan, add a little more oil if needed. Place the stuffed bitter gourds in the pan.
- Cook on low heat, turning occasionally, until the gourds are tender and cooked through. This may take about 15-20 minutes
ere's a nutritional breakdown for *Bharwa Karla* (stuffed bitter gourd) in the Maharashtrian style, including approximate calories, carbohydrates, protein, fiber, and fat content:
### Ingredients (for 4 servings)
- *Bitter Gourd (Karela)*: 4 medium-sized (about 300g total)
- *Stuffing*:
- 1 cup roasted split gram (chana dal) - ~200g
- 2 tablespoons peanuts - ~30g
- Spices (turmeric, red chili powder, coriander powder) - negligible calories
- 1 tablespoon oil for cooking - ~15g
### Nutritional Breakdown (per serving)
1.Calories
- Total Calories:
- Bitter Gourd: ~60 calories
- Stuffing: ~430 calories (approx. for chana dal and peanuts)
- Oil: ~120 calories
- Total: ~610 calories for the entire dish
- Per Serving: ~153 calories
2.Carbohydrates
- Total Carbohydrates:
- Bitter Gourd: ~12g
- Stuffing: ~60g
- Total: ~72g
- Per Serving: ~18g
3. Protein
- Total Protein:
- Bitter Gourd: ~3g
- Stuffing: ~30g
- Total: ~33g
- Per Serving: ~8g
4. Fiber
- Total Fiber:
- Bitter Gourd: ~4g
- Stuffing: ~15g
- Total: ~19g
- Per Serving: ~4.75g
5. Fats
- Total Fats:
- Bitter Gourd: ~0.5g
- Stuffing: ~18g
- Oil: ~15g
- Total: ~33.5g
- Per Serving: ~8.4g
Summary (per serving)
- Calories: ~153
- Carbohydrates: ~18g
- Protein: ~8g
- Fiber: ~4.75g
- Fats: ~8.4g
These values are approximate and can vary based on specific ingredients and preparation methods. Bharwa Karla is a nutritious dish, rich in dietary fiber and protein, making it a healthy addition to meals.