A classic North Indian dish where bitter gourds are stuffed with a tangy and spicy blend of onions and aromatic spices, then pan-fried to perfection. A delicious way to enjoy this unique vegetable.
Prep25 min
Cook30 min
Servings4
Serving size: 2 pieces
258cal
3gprotein
15gcarbs
22g
Ingredients
500 g Karela (about 8 medium-sized bitter gourds)
300 g Onion (about 2 large, finely chopped)
6 tbsp Vegetable Oil (divided)
1 tsp Ginger Paste
1 tsp Garlic Paste
2 pcs Green Chili (finely chopped, adjust to taste)
Soft, thin, and light Indian flatbreads made from whole wheat flour. They puff up beautifully on an open flame, making them a perfect, healthy accompaniment to any curry or dal.
A comforting and classic North Indian lentil dish made with split pigeon peas. This everyday favorite is simmered until creamy and finished with a flavorful tempering of spices, onions, and tomatoes.
Homestyle Arhar Dal Fry with fresh phulkas and unique Bharwa Karela. A protein-packed, energy-giving meal!
This punjabi dish is perfect for dinner. With 770.07 calories and 21.86g of protein per serving, it's a nutritious choice for your meal plan.
fat
2 tsp Coriander Powder
1 tsp Cumin Powder
1 tsp Fennel Powder (also known as saunf powder)
1.5 tsp Amchur Powder (dry mango powder)
0.5 tsp Garam Masala
2 tbsp Coriander Leaves (freshly chopped, for garnish)
Instructions
1
Prepare the Bitter Gourd (15-20 minutes)
Wash the bitter gourds thoroughly. Lightly scrape the outer, ridged skin with a peeler or the back of a knife. Do not peel completely.
Make a lengthwise slit on one side of each gourd, being careful not to cut all the way through.
Using a small spoon or your finger, gently scoop out the seeds and the soft pith from the inside.
Rub 0.5 tsp of salt all over the inside and outside of the gourds. Set them aside in a bowl for 15-20 minutes. This process helps draw out the bitter juices.
After resting, you will see water collected in the bowl. Squeeze each bitter gourd firmly to remove as much of the bitter juice as possible. Pat them dry with a paper towel.
2
Prepare the Stuffing (10-12 minutes)
Heat 2 tbsp of oil in a pan over medium heat.
Add the finely chopped onions and sauté for 7-8 minutes, stirring occasionally, until they turn soft and golden brown.
Add the ginger paste, garlic paste, and chopped green chilies. Sauté for another minute until the raw aroma disappears.
Reduce the heat to low. Add all the dry spice powders: turmeric, red chili, coriander, cumin, fennel, and amchur powder, along with the remaining 1 tsp of salt.
Mix everything well and cook the masala for 2-3 minutes, stirring continuously to prevent it from burning. Turn off the heat and let the stuffing cool down completely.
3
Stuff the Bitter Gourds (5 minutes)
Once the onion-spice mixture has cooled, take each prepared bitter gourd and carefully fill it with the stuffing.
Press the stuffing in gently but firmly. Avoid overstuffing, as it might spill out during cooking.
4
Cook the Stuffed Karela (15-20 minutes)
Heat the remaining 4 tbsp of oil in a wide, heavy-bottomed pan or kadai over medium-low heat.
Carefully arrange the stuffed bitter gourds in a single layer in the pan.
Cover the pan with a lid and cook on low heat for 15-20 minutes.
Gently turn the gourds every 4-5 minutes with tongs to ensure they cook evenly on all sides and get a beautiful brown, slightly crisp skin.
The karela are cooked when they are tender and can be easily pierced with a fork.
5
Garnish and Serve
Once cooked, sprinkle the garam masala over the top and gently toss.
Garnish with freshly chopped coriander leaves.
Serve hot with roti, paratha, or as a side dish with dal and rice.
262cal
8gprotein
44gcarbs
8gfat
Ingredients
2 cup Atta (Also known as whole wheat flour)
0.5 tsp Salt
1 cup Lukewarm Water (Adjust as needed to form a soft, pliable dough)
2 tbsp Ghee (For brushing on top, optional)
Instructions
1
Prepare the Dough
In a large mixing bowl, combine 2 cups of atta and salt.
Gradually add lukewarm water, a little at a time, mixing with your fingers until the flour comes together to form a dough.
Knead the dough on a clean, flat surface for 8-10 minutes, pressing and stretching it with the heel of your hand. The final dough should be soft, smooth, and elastic, not sticky.
2
Rest the Dough
Lightly grease the dough with a few drops of oil or ghee to prevent it from drying out.
Cover the bowl with a damp cloth or a lid and let the dough rest for at least 20-30 minutes. This step is crucial for relaxing the gluten, which results in softer phulkas.
3
Divide and Roll
After resting, knead the dough again for one minute.
Divide the dough into 8 equal-sized portions and roll them into smooth balls.
Take one ball, flatten it between your palms, and dip it into the dry atta for dusting.
Place it on a rolling board (chakla) and roll it out evenly into a thin circle, about 6-7 inches in diameter. Use minimal dry flour for dusting to avoid making the phulka hard.
4
Cook on the Tawa (Griddle)
Heat a tawa over medium-high heat. To check if it's ready, sprinkle a pinch of dry flour; it should turn brown in a few seconds.
Place the rolled phulka on the hot tawa. Cook for about 15-20 seconds until you see small bubbles appear on the surface.
Flip the phulka using tongs and cook the other side for 30-40 seconds until light brown spots appear.
5
Puff on Open Flame
Using tongs, carefully lift the phulka off the tawa and place it directly on a high flame.
Within seconds, the phulka will puff up into a ball due to the trapped steam.
Immediately flip it to cook the other side on the flame for just a second or two. Be careful not to burn it.
6
Finish and Serve
Remove the puffed phulka from the flame. If desired, brush the top with a little ghee.
Place the finished phulka in a casserole or a container lined with a clean kitchen towel. This keeps them soft and warm.
Repeat the rolling, cooking, and puffing process for the remaining dough balls. Serve hot with your favorite dal or curry.
1 cup Arhar Dal (Also known as Toor Dal or split pigeon peas)
3 cup Water (For pressure cooking the dal)
0.5 tsp Turmeric Powder
1 tsp Salt (Adjust to taste)
2 tbsp Ghee (Can be substituted with oil for a vegan version)
0.5 tsp Mustard Seeds
1 tsp Cumin Seeds
0.25 tsp Hing (Asafoetida)
2 pcs Dried Red Chilies (Broken in half)
1 pcs Onion (Medium-sized, finely chopped)
1 tbsp Ginger Garlic Paste
1 pcs Green Chili (Slit lengthwise)
2 pcs Tomato (Medium-sized, finely chopped)
0.5 tsp Red Chili Powder (Adjust to your spice preference)
1 tsp Coriander Powder
0.5 tsp Garam Masala
1 tbsp Lemon Juice (Freshly squeezed)
2 tbsp Coriander Leaves (Freshly chopped, for garnish)
Instructions
1
Prepare and Cook the Dal
Rinse the arhar dal under running water until the water runs clear. Soaking the dal in 2 cups of water for at least 30 minutes is highly recommended for faster cooking and better texture.
Drain the soaking water. In a pressure cooker, combine the drained dal, 3 cups of fresh water, turmeric powder, and salt.
Secure the lid and pressure cook on medium heat for 4-5 whistles, or approximately 15 minutes, until the dal is completely soft and mushy.
Allow the pressure to release naturally. Once safe, open the cooker and use a whisk or a spoon to gently mash the dal to a smooth, creamy consistency. If it seems too thick, add a little hot water and mix well.
2
Prepare the Tempering (Tadka)
Heat ghee in a separate pan (kadai or tadka pan) over medium heat. Once hot, add the mustard seeds and let them splutter.
Add the cumin seeds, hing, and broken dried red chilies. Sauté for about 30 seconds until the cumin seeds are fragrant.
Add the finely chopped onions and sauté for 3-4 minutes until they become soft and translucent.
Stir in the ginger-garlic paste and the slit green chili. Cook for another minute until the raw aroma disappears.
Add the finely chopped tomatoes and cook for 4-5 minutes, mashing them with the back of your spoon, until they turn soft and pulpy.
