Bitter gourd or karela is a power-packed food, infused with several vital nutrients and antioxidants that help our body in several ways. Beneath that bitter taste is a wonderland of health giving nutrients such as Vitamin C, Vitamin B-6 and iron that help repair body tissues and maintain brain health.
Preparation time: 15 minutes Cooking time: 15 minutes Makes 2 servings
Ingredients
• Bitter gourd (karela) – 200 g
• Sesame seeds – 1 tablespoon
• Groundnuts – 1 tablespoon
• Coriander powder – 1 teaspoon
• Cumin powder – 1 teaspoon
• Dry mango powder – V2 teaspoon
• Red chilli powder – V2 teaspoon
• Turmeric powder – V4 teaspoon
• Coriander leaves – 1 tablespoon
• Salt to taste
Method
1. Clean and dry the karela.
2. Cut the karela vertically on one side only.
For stuffing
1. Add sesame seeds powder, groundnut powder, dry
coriander powder, cumin powder, dry mango powder, red chilli powder, turmeric powder, coriander leaves and salt to taste. Mix it well.
2. Stuff the above mixture in the karela.
3. Pre heat the oven at 180 C. Bake the stuffed Karela for 10-15 minutes.
4. Sprinkle some coriander leaves on it and serve hot.
Nutritive value per serving
• Energy: 142.6 kcal
• Carbohydrates: 12.49 g
• Protein: 8.45 g
• Fat: 13.7 g
• Fibre: 3.38 g
