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.

Bharla Karla

Nutrition

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