Stuffed Karelas in Makhani Gravy
by Tarla Dalal
Karela is a low calorie vegetable which is acclaimed for its anti-diabetic properties. This recipe is an attempt to make them appealing. The karelas are stuffed with moong dal and served in a makhani gravy that is made using very little oil. Enriched with protein, calcium, vitamin A, vitamin C, iron and fibre, this recipe is a delectable way to savour this "not so popular" vegetable.
Stuffed Karelas in Makhani Gravy recipe - How to make Stuffed Karelas in Makhani Gravy
Preparation Time: Cooking Time: Total Time:
Serves 4.
For the stuffed karelas
4 medium bitter gourds (karela)
1/2 cup yellow moong dal (split yellow gram), soaked for 2 hours and drained
1/4 tsp cumin seeds (jeera)
1 green chilli, chopped
1/2 tsp grated ginger (adrak)
1/4 tsp turmeric powder (haldi)
salt to taste
1/2 tsp oil
1/4 cup chopped corriander (dhania)
For the makhani gravy
3 medium tomatoes, sliced
1 medium onion, sliced
2 large sized cloves of garlic (lehsun), chopped
12 mm. (1/2") piece ginger, chopped
2 cloves (laung / lavang)
1 stick of cinnamon (dalchini)
1/4 cup chopped red pumpkin (kaddu)
1/2 tsp cumin seeds (jeera)
1/4 tsp dried fenugreek leaves (kasuri methi)
1 tsp chilli powder
1/2 cup low fat milk
1/2 tsp cornflour
1 tsp oil
salt to taste
Method
For the stuffed karelas
For the makhani gravy
How to proceed
- Main Procedure
For the stuffed karelas
- For the stuffed karelas
- Peel the bitter gourd and keep the peel aside for use in another recipe (Karela Theplas).
- Slit each one lengthwise. Using a sharp knife, scoop out the insides carefully creating a hollow in the centre. Apply a little salt to the inside and outside of the bitter gourd and keep aside for 10 to 15 minutes.
- Heat the oil in a non-stick pan and add the cumin seeds. When they crackle, add the soaked moong dal, green chilli, ginger, turmeric powder and salt and mix well.
- Add ½ cup of water, cover and allow the dal to cook on a slow flame till it is soft and sticky.
- Add the coriander leaves and mix well. Cool a little.
- Fill this mixture into the bitter gourd and steam them for 10 to 15 minutes till they are cooked. Cut each karela into 2 and keep aside.
For the makhani gravy
- For the makhani gravy
- Combine the tomatoes, onion, garlic, ginger, cloves, cinnamon and red pumpkin with ¾ cup of water and cook over a slow flame till the tomatoes and pumpkin are soft. Allow to cool completely and remove the cloves and cinnamon and discard them.
- Blend the mixture into a smooth purée.
- Heat the oil in a non-stick pan and add the cumin seeds.
- When the cumin seeds crackle, add the puréed tomato mixture, kasoori methi, chilli powder and salt and simmer for 5 to 7 minutes.
- Dissolve the cornflour in the milk and add it to the prepared gravy. Simmer for a few minutes.
How to proceed
- How to proceed
- Place the steamed bitter gourd on a serving plate and pour the hot makhani gravy over it.
- Serve hot with chapatis.
Nutrient values per serving
| Energy | 135 cal |
| Protein | 7.7 g |
| Carbohydrates | 20.8 g |
| Fiber | 6.1 g |
| Fat | 2.3 g |
| Cholesterol | 0 mg |
| Vitamin A | 496.5 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.2 mg |
| Vitamin B3 | 1.2 mg |
| Vitamin C | 86.8 mg |
| Folic Acid | 48.4 mcg |
| Calcium | 107.7 mg |
| Iron | 1.8 mg |
| Magnesium | 65.9 mg |
| Phosphorus | 85.7 mg |
| Sodium | 29.1 mg |
| Potassium | 473.2 mg |
| Zinc | 0.9 mg |
Outbrain
the stuffing n d gravy tastes very good.. but somehow d bitterness of karelas overpowered d recipe.. pls advice