As a kid, my brother and I were forced to eat Karela/Bitter Melon every week. I used to hide behind my grandmother fearing that my father will march in any time and forcefully make me eat this bitter and nasty looking vegetable. Even when I grew old, I never touched or ate Karela until I got married!
One day my mother-in-law not knowing served me stuffed karela, I was seriously shouting my heart out for help; There was no way out but to suck my guts and eat it!! So as a good daughter-in-law I took my first bite and to my amaze it wasn't bitter at ALL!! I was surprised that Karela/Bitter Melon had no sign of bitterness; I asked my mother-in-law to teach me her method of preparing this dish.
So today, I am going to take the opportunity to dedicate this recipe and thank her for helping me indulge in this most healthiest vegetable...Karela/Bitter Melon!
Bitter Melons is not just known for it's bitterness but also known to be rich in iron. They have twice the beta carotene of broccoli, twice the calcium of spinach, twice the potassium of bananas, and contain Vitamins A, C, B1 to B3, Phosphorus and good dietary fiber. I would recommend everyone to consume bitter melon at least once a week especially people with diabetics!
Ingredients:
6 Karela/Bitter Melon
2 tsp Fennel Seed
2 Tbsp Besan/Chickpea flour
1 tsp Coriander seed
1 tsp Cumin powder
2 tsp Amchur Powder/Mango Powder
1 tsp turmeric Powder
1 tsp Red Chilli Powder
Olive oil spray
1/2 tsp salt for stuffing
Around 1/3 cup of Sea Salt
Remove the top layer of Karela with a peeler... (optional)
Make a pocket size cut( Be careful not to cut through to other side)..
Wash the Karela/bitter melon and add Sea Salt.( Salt helps to absorb bitterness from Karela while preserving nutrients).
Cover your Karela and let it soak for 1 1/2 Hr in salt..
Coarsely crush Fennel & Coriander seed..
Roast besan and all dry ingredient on medium to low heat until Besan does not release its aroma..
This is how your roasted besan should look!
Wash Karela in luke warm water to remove any remaining salt..
Damp dry the Karela and Stuff the karela with roasted besan...
Use Toothpick to seal the karela..
Preheat oven on 475 degree, grease oven plate with Olive oil spray...
Place the karela and spray the top( Use any oil you prefer)!
Bake each side of karela for 20 minutes..
Enjoy this dish with rice and curry or just with plain paratha!!!
Tip: If you are meat lover, You can bake the Karela without stuffing. Replace stuffing ingredients with cooked meat!
Check out my website for more recipe at: https://sites.google.com/site/healthydesirecipe/home
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