Stuffed karelas

Posted on August 3, 2009. Filed under: Diabetes/diabetic recipe, Subzi | Tags: , , , |

Karela is a low calorie vegetable which is acclaimed for its anti-diabetic properties. This recipe is an attempt to make them appealing. The karelas are stuffed with moong dal and served in a makhani gravy that is made using very little oil.
Enriched with protein, calcium, vitamin A, vitamin C, iron and fibre, this recipe is a delectable way to savour this “not so popular” vegetable.

Cooking Time : 60 mins.
Preparation Time : 20 mins.

Serves 4.

For the stuffed karelas
4 medium karelas (bitter gourd)
½ cup yellow moong dal (split yellow gram), soaked for 2 hours and drained
¼ teaspoon cumin seeds (jeera)
1 green chilli, chopped
½ teaspoon grated ginger
¼ teaspoon turmeric powder (haldi)
salt to taste
½ teaspoon oil
¼ cup chopped coriander
For the makhani gravy
3 medium tomatoes, sliced
1 medium onion, sliced
2 large cloves garlic, chopped
12 mm. (½”) piece ginger, chopped
2 cloves (laung)
1 stick cinnamon (dalchini)
¼ cup red pumpkin (kaddu), chopped
½ teaspoon cumin seeds (jeera)
¼ teaspoon kasuri methi (dried fenugreek leaves)
1 teaspoon chilli powder
½ cup low fat milk
½ teaspoon cornflour
1 teaspoon oil
salt to taste
For the stuffed karelas
1. Peel the karelas and keep the peel aside for use in another recipe (Karela Theplas).
2. Slit each one lengthwise. Using a sharp knife, scoop out the insides carefully creating a hollow in the centre. Apply a little salt to the inside and outside of the karelas and keep aside for 10 to 15 minutes.
3. Heat the oil in a non-stick pan and add the cumin seeds. When they crackle, add the soaked moong dal, green chilli, ginger, turmeric powder and salt and mix well.
4. Add ½ cup of water, cover and allow the dal to cook on a slow flame till it is soft and sticky.
5. Add the coriander leaves and mix well. Cool a little.
6. Fill this mixture into the karelas and steam them for 10 to 15 minutes till they are cooked. Cut each karela into 2 and keep aside.
For the makhani gravy
1. Combine the tomatoes, onion, garlic, ginger, cloves, cinnamon and red pumpkin with ¾ cup of water and cook over a slow flame till the tomatoes and pumpkin are soft. Allow to cool completely and remove the cloves and cinnamon and discard them.
2. Blend the mixture into a smooth purée.
3. Heat the oil in a non-stick pan and add the cumin seeds.
4. When the cumin seeds crackle, add the puréed tomato mixture, kasoori methi, chilli powder and salt and simmer for 5 to 7 minutes.
5. Dissolve the cornflour in the milk and add it to the prepared gravy. Simmer for a few minutes.
How to proceed
1. Place the steamed karelas on a serving plate and pour the hot makhani gravy over it.
2. Serve hot with chapatis.

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