Stuffed Bitter Gourd
Bitter gourd is a vegetable well known for its stabilizing effect on kapha dosha. Bitter gourd/ करेला , with its light and drying qualities helps counter-balance the heaviness , slowness and coolness of kapha , thus making it an ideal choice for pacifying Kapha.
Ingredients –
* 4 medium sized – Bitter gourd
* 2 tablespoon – Olive oil /ghee
* 1/2 cup – Onions (chopped)
* 1teaspoon – Cumin seeds
* 2 – garlic cloves (minced)
* 1teaspoon – ginger. (grated)
* 1/2 cup tomatoes (finely chopped)
* 1/4 cup – Peas
* 1teaspoon – turmeric powder
* 1 teaspoon – Coriander powder
* 1/2 teaspoon – amchur (dry mango powder)
* Salt to taste
* Fresh coriander leaves for garnishing
Instruction –
Preparation of Bitter Gourd –
* Scrape the outer ridge cover of bitter gourds and slice them lengthwise.
* Remove the pulp and seeds from inside. Now apply salt inside and out and set aside for 20 minutes.
This step help to reduce some bitterness of the bitter ground.
* After 20 minutes squeeze the bitter ground and remove the excess water. Then rinse them under water and pat dry.
Making the Filling –
* In a pan pour 1tablespoon of oil or ghee and add cumin seeds.
* Then add onions , garlic and ginger , saute till the onions become transluscent.
* At this stage introduce tomatoes , turmeric coriander powder and pear.
Season with salt and amchur and cook for 5 minutes or until oil separates.
Stuffing & Cooking –
* When the filling cools down , stuff them inside the bitter ground.
* Heat the remaining oil in a pan and place the stuffed bitter gourds in it.
* Cover and cook over low heat for about 20-25 minutes stirring them occassionally , until all sides are evenly cooked.
Nutritional Benefits –
* Bitter gourds are rich in vitamins A , C and folate , minerals like potassium , zinc and iron
* Peas – Have fibers , protein , vitamins A & C iron and magnesium.
* This dish is highlly effective in enhancing digestion and metablism.
