Bharwan Karele
Equipment
- Roasting Pan
- Mortar and Pestle
- Blender
- Pan
- Food processor
- Bowl
- Oven
- Frying Pan
- Skillet
- Foil
Ingredients
- 250 g Bitter gourds (2 small)
- 2 teaspoons Ginger Paste
- 2 teaspoons Garlic Paste
- 1 teaspoon Turmeric ground
- Vegetable oil or Ghee for oiling and basting
- Salt
For the filling
- 1 Ginger 5-cm / 2-inch piece fresh, peeled
- 50 g Peanuts (1/3 cup)
- 1 tablespoon Sesame seeds
- 2 teaspoons Cumin seeds
- 1 Onion chopped
- 100 g Paneer cut into small cubes
- 2 Green chillies de-seeded (optional) and chopped
- 1 tablespoon Coriander (Cilantro) leaves chopped
- 1 tablespoon Jaggery crumbled, or soft brown sugar
- 2 tablespoons Tamarind Extract
- 1 tablespoon Garam Masala
For the tempering
- 3 tablespoons Vegetable oil
- 1/2 teaspoon Cumin seeds
- 1/2 teaspoon Mustard seeds
- 1/2 teaspoon Fenugreek seeds
Instructions
- Slit the bitter gourds lengthways and de-seed, then rub them all over with salt. Place on a large tilting tray (roasting pan) and set aside for 1 hour.
- For the filling, put the ginger in a mortar and pound with a pestle or process in a blender to make a paste. Set aside.
- To blanch the bitter gourds, heat enough water to cover the gourds in a large pan, season with salt, and add the ginger and garlic pastes and turmeric. Bring to the boil, then add the bitter gourds and blanch for 3-4 minutes, or until soft. Drain and set aside.
- To make the filling, put the peanuts, sesame seeds, cumin seeds, and onion in a blender or food processor pour in 4 tablespoons water, and process to make a paste. Transfer to a large bowl and add the paneer, ginger, green chillies, coriander, jaggery or sugar, tamarind extract, and garam masala. Season with salt and mix well.
- Preheat the oven to 140'C / 275°F / Gas Mark 1 and oil a large roasting tray (pan).
- To make the tempering, heat the oil in a frying pan (skillet) over medium heat, add the cumin, mustard, fenugreek seeds, and stir-fry for about 1 minute, or until they start to splutter. Remove and pour over the filling, then mix well and divide the mixture into equal portions, one for each gourd.
- Stuff the bitter gourds with the filling and arrange in the prepared roasting tray with the open side on top. Cover with foil, punch a couple of holes in the foil, punch a couple of holes in the foil and cook in the hot oven for 30 minutes, basting with oil or ghee at regular intervals. serve hot.
Video
Nutrition
Serving: 4gSodium: 95mgCalcium: 197mgVitamin C: 59mgVitamin A: 321IUSugar: 10gFiber: 6gPotassium: 437mgCholesterol: 17mgCalories: 237kcalSaturated Fat: 5gFat: 14gProtein: 9gCarbohydrates: 20gIron: 3mg
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