Prep Time: 20 minutes

Cook Time: 15 minutes

Servings: 3-4 Servings

Yes, one can do even the traditional bharwan karela oil free! The traditional karela recipes mostly call for deep frying karela or else use a lot of oil. But as with a whole lot of other food options, you need not miss out on the spicy, tangy taste of stuffed karela just because of oil. Combine your regular spices, grated coconut or powdered peanut, and enjoy a delightfully new version of bharwaan karela. For health benefits or for taste, find your own reasons to enjoy karela - guilt-free!

Ingredients

• Bitter Gourd (Karela): 4-5
• Red Onions: 1
• Curry leaves: a small bunch/handful
• Roasted peanuts powder: 2 tbsp
• Coriander powder: 1 tsp
• Cumin powder: 1 tsp
• Amchur (Raw mango powder): 1 tsp
• Rock salt to taste
• Cold-pressed oil: 1 – 2 tsp (optional)

Method

• Place a pan on the gas stove, dry roast curry leaves and chopped onions to it and saute well (you may want to add a little salt to be able tosaute the onions easily).
• Add coriander powder, cumin powder and mango powder and the roasted peanut powder to the above mix and saute well.
• Wash bitter gourd (karela) well. Scrape outside (this is not a must).
• Now steam the bitter gourd/karela just a tad bit. Not more than 5 minutes. This will retain the crunchiness and colour.
• Stuff karela with few spoons of the above masala mix.
• Grill karela for few min and serve hot!
• Alternately, you can saute the karelas in 1-2 tsp of cold-pressed oil.
   

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  Serve hot!! Enjoy the goodness of nature on your plate!

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  Eating guide:

• Food group: Nuts and veggies
• If you struggle to up your nuts intake, adding them to regular recipes as grated, powdered or in masalas is a good way to go about it!
• Here the steaming of the veggie ensures the water content and the delicate balance of enzymes (especially of summer veggies such as Karela) is retained.

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