Punjabi Style Bharwa Karela Recipe | Bharwa Karela | Stuffed Bitter Gourd

May 27, 2023

Bitter gourd is a popular vegetable in Punjab, Pakistan. It is often used in curries, stir-fries, and salads. Bitter gourd is a good source of vitamins A, C, and K and fiber, potassium, and magnesium. It is also a good source of antioxidants.



Here are some of the health benefits of bitter gourd or Karela:-


Lowers blood sugar levels:

Bitter gourd contains compounds that may help to lower blood sugar levels in people with diabetes. This is important in Punjab, where the prevalence of diabetes is high.

Reduces high blood pressure:

Bitter gourd contains compounds that may help to reduce blood pressure in people with hypertension. This is important in Punjab, where the prevalence of hypertension is also high.

Fights cancer:

Bitter gourd contains compounds that have been shown to have anti-cancer properties. This is important in Punjab, where cancer incidence is also high.

Boosts the immune system:

Bitter gourd is a good source of antioxidants, which can help to boost the immune system and protect against disease. This is important in Punjab, where the population is exposed to a number of environmental toxins.

Improves skin health:

Bitter gourd is a good source of vitamins A and C, which are essential for skin health. This is important in Punjab, where the climate is hot and dry, and the skin is exposed to a lot of sun damage.

Promotes weight loss:

Bitter gourd is low in calories and high in fiber, which can help to promote weight loss. This is important in Punjab, where the population is overweight and obese.

How to make Bharwa Karela


Ingredients:

  • 10-12 small bitter gourds (karela)
  • 11/2 cup chana dal (split chickpeas)
  • 2 Medium sized onions, finely chopped
  • 2 big tomatoes, finely chopped
  • 2 teaspoons ginger finely crushed (in havan dasta)
  • Green Chillies 5-6
  • 1 teaspoon turmeric powder
  • 1/2 teaspoon coriander powder
  • 1/2 teaspoon cumin powder
  • 1/4 teaspoon garam masala powder
  • 1/4 teaspoon red chili powder
  • Salt to taste
  • Any Vegetable Oil for cooking

Instructions:

  1. Rinse the bitter gourds and cut them in half lengthwise. Scoop out the seeds and ribs, and then pour 3-4 teaspoons of salt on all the karelas and rub the salt on all the karelas inside and above properly.

  2. Just leave the bitter gourds (karelas) with the salt on them for 1 hour.
  3. After 1 hour, rinse them well and place them in the sun for 1 hour. After that dry out their remaining water by pressing them with hands.
  4. Now we will prepare the Chana daal stuffing Masala.
  5. Rinse the chana daal properly and add in a karahi or any pan add 2 teaspoons of salt and put lid on it and let it cook on a medium flame for 1-1:30 Hours. We don't have to cook the daal fully. We would leave it a little harder.
  6. In the meantime prepare the masala i.e. onions, ginger, tomatoes, Green chilies (Quantity mentioned above in the ingredients section.
  7. When the daal is done add 2tsp of oil in a pan and add onions first when they are golden brown then add all the other masala in the pan also add salt according to your taste, 1tsp of red chili, and 1 tsp of turmeric powder.
  8. After frying all the masala for 10 seconds add the boiled daal in it and mix it well. Cook for 2-3 minutes.
  9. Our Stuffing is ready.
  10. Take the bitter gourds (karelas) and stuff them one by one.
  11. Now take a thread and a needle and sew them one by one.

  12. Warm the oil in a pan for deep frying your bitter gourds. Add all the karelas one by one.
  13. Fry until dark brown.
  14. When all your karelas are done frying, add the remaining daal masala in the same pan and cook it for 10 seconds as well.
  15. Tasty😋 and crispy stuffed bitter gourds (karelas) are ready.  Serve the bharwan karela with soft phulka or paratha.

Tips:

  • To reduce the bitterness of the bitter gourd, You can also add some grated raw mango to the stuffing.
  • You can also add some chopped cilantro to the stuffing for extra flavor.

NutrientAmount% Daily Value*
Calories21710%
Calories from Fat13523%
Fat15g23%
Saturated Fat1g6%
Polyunsaturated Fat1g1%
Monounsaturated Fat12g12%
Sodium415mg18%
Potassium1059mg30%
Carbohydrates21g7%
Fiber11g46%
Sugar3g3%
Protein4g8%
Vitamin A1620IU32%
Vitamin B1 (Thiamine)1mg67%
Vitamin B2 (Riboflavin)1mg59%
Vitamin B3 (Niacin)1mg5%
Vitamin B61mg50%
Vitamin C266mg322%
Vitamin E6mg40%
Vitamin K2µg2%
Calcium87mg9%
Vitamin B9 (Folate)238µg60%
Iron2mg11%
Magnesium64mg16%
Phosphorus124mg12%
Zinc3mg20%
  • Percent Daily Values are based on a 2000 calorie diet.