How to Make Bharwa Karela: A Healthy and Tasty Recipe 2023

 Bharwa Karela | Stuffed Bitter Gourd

Ingredients:

• 4 medium bitter gourd (karela)
• 1/4 cup oil
• 1 tsp cumin seeds
• 1 tsp mustard seeds
• 1/2 tsp turmeric powder
• 1 tsp red chili powder
• 1 tsp coriander powder
• 1/2 tsp amchur powder (dry mango powder)
• Salt to taste
• 1/4 cup besan (gram flour)
• 1/4 cup water
• 1/4 cup chopped cilantro for garnish

Instructions:

1. Rinse the bitter gourd and pat dry with a clean towel. Cut off the stem end and slice each bitter gourd lengthwise into two halves.
2. Scoop out the seeds and pulp from each half with a spoon and discard.
3. In a small bowl, mix together the besan, red chili powder, coriander powder, amchur powder, turmeric powder and salt. Add water and mix to make a thick paste.
4. Stuff this mixture into the bitter gourd halves and keep aside.
5. Heat oil in a pan over medium heat. Once hot, add the cumin seeds and mustard seeds. Once they start to crackle, add the stuffed bitter gourd and stir gently.
6. Cover the pan and cook on medium heat for about 15-20 minutes, or until the bitter gourd is tender and the stuffing is cooked through. Stir occasionally to prevent burning.
7. Garnish with chopped cilantro and serve hot with rice or roti.

Note: If you find that the karela is sticking to the pan, you can add a little more oil.

Bharwa Karela is ready to be served.

Let me know in the comment box if you have any questions or suggestions.

Bharwa Karela Nutrition information

Based on the above ingredients, Calories per serving: 89 calories

Macronutrients:

• Carbohydrates: 7.1g
• Protein: 2.2g
• Fat: 6.3g

Micronutrients:

• Sodium: 213mg
• Potassium: 247mg
• Fiber: 2.4g
• Vitamin C: 30.9mg
• Iron: 1mg

Note: The serving size and number of servings are not specified, so the above nutrition information is based on the entire recipe.

Health benefits of Bharwa Karela

⇒ Lowers blood sugar levels: Bitter gourd is known to have hypoglycemic properties, which means it can help regulate blood sugar levels and may be beneficial for people with diabetes.

⇒ Boosts immunity: Bitter gourd is rich in antioxidants and nutrients like vitamin C, which can help boost the immune system and protect against infections.

⇒ Promotes digestion: Bitter gourd is a good source of fiber, which can help promote digestive health and prevent constipation.

⇒ Supports weight loss: Bitter gourd is low in calories and high in fiber, which can help promote weight loss and prevent overeating.

⇒ Reduces inflammation: Bitter gourd contains anti-inflammatory compounds that can help reduce inflammation in the body, which is a common factor in many chronic diseases.

⇒ Supports liver health: Bitter gourd may help protect the liver and promote its health by reducing inflammation and increasing antioxidant levels.

⇒ Improves skin health: Bitter gourd is rich in vitamin C and other nutrients that can help improve skin health by promoting collagen production and reducing inflammation.