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| IMAGE OWNER: RAJ |
To many one of the most unappealing of vegetables, yet to
many a treasure trove of nutrients, Karela or bitter gourd bring equally
vehement reactions from people. Bitter to the extent that idioms have been made
regarding bitterness using this vegetable, most people especially children are
found to making faces at the very mention of this vegetable. Yet no one can
deny the goodness that the consumption of this vegetable can give, whether that
is in blood sugar control, as a laxative, for various conditions of rheumatism
and gout. But our mothers seem to have the uncanny ability to convert this
bitterest of vegetables into something tasty. Stuffing the vegetable is one
such way.
Karela as a vegetable is low on calories and attributes only
about 17 calories in a 100 gm serving. Phyto nutrients polypeptide p is found
to be high in bitter gourd helps in blood sugar control. This also helps is
glucose uptake from blood through a compound it forms called charantin. They
are also a good source of folates and vitamins. Upto 140 mg of vitamin C is
available in a 100 gm serving. Vitamin A and flavinoids are also rich in karela
and help in the neutralization of free radicals, thus acting as an anti oxidant
agent. The natural movement of the alimentary canal called peristalsis, by
which food moves down the tract is aided by karela and hence has a positive
effect on digestion and relieving constipation. Minerals like zinc, magnesium,
iron and manganese are also found in fair quantity in this vegetable, along
with the B group of Vitamins like B3, B5 and B6. Some phyto nutrients derived
from bitter gourd have also been shown to have a positive effect in controlling
HIV infection. However this has not been substantiated in human clinical trials
as is the case with its anti-carcinogenic qualities. It is also a very high
source of dietary fiber and can contribute towards the same in a meal. All in
all Karela is thus a very nutritious vegetable albeit a bit difficult to
palate.
The challenge while cooking a dish with such a vegetable is
to factor in the natural bitterness of the vegetable and neutralize it or use
it to accentuate the other flavors that are being used in the dish. The dish
that we are cooking will be high on nutrition as the filling is also made from
the vegetable itself. Alternately the stuffing can be made from meat or sea
food, or combining potatoes coconut and mustard.
To make a serving for about 2
people we will need:
o
Karela (Bitter gourd)-600 grams
o
Onions 2 large
o
Green chilly 3-4
o
Ginger-garlic paste 1 tablespoon
o
Dhania (Coriander) powder -2 tablespoons
o
Haldi (Turmeric) powder- 1 teaspoon
o
Amchur (Dry mango) powder - 2 teaspoon
o
Salt to taste
o
Cooking Oil
In preparation of the dish, we will first take the onion and
chop part of it to make about ¾ cup and the remaining we will slice to make up
about ½ cup and set aside. The green chillie si also chopped into small pieces.
We then take the karela, wash them thoroughly and scrape them, setting aside
the scraping for later use. Now the karela is carefully slit so as to remove
the seeds, but left holding on so that it can close and be one once the
stuffing is made. This is now immersed in a brine solution made of salt and
water and left for about 30 minutes. The scrapings in the meanwhile are already
sprinkled with salt and shaken in a covered container to ensure that it is
evenly mixed and left to stand for some time. After about 30 minutes this is
again thoroughly washed taking acre to remove any extra salt and set aside. We
are now ready to make the filling.
In a pan, heat cooking oil over a low flame and fry chopped
onions and green chilli for about 2-3 minutes. Now add ginger garlic paste and
sauté, and then add about half of the scrapings that have been set aside and
combine. This is left to cook for 4-5 minutes. Now add half of the dhania
powder, amchur powder and haldi powder mix evenly and cook for about 10 minutes
till it becomes evenly mixed and dry, sticking together. This constitutes our
filling.
Stuff the karela with this filling and then deep fry in oil
till the green karela starts turning a dark brown. Now in a pan again heat oil
and sauté the sliced onions till they brown. Now add the remaining scrapings to
which the rest of the masalas are added and mixed well. Add a little water to
help combine and then add the stuffed karelas. Cook for 8 to 10 minutes and let
it become thick gravy almost dry. Transfer to a serving vessel and serve with
rice.
My mother’s secret recipe of love and smiles is needed extra
in this dish to make it taste yummier inspite of all the bitterness. So go
ahead and sprinkle and extra large portion of smiles and cook it with that much
more love to make it yum. Bon appetite.
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