Stuffed Bitter Gourd (Karela) with Spicy Masala

Ingredients

• 4 pieces Bitter Gourd (Karela) (medium size, keep skin on)
• 1.5 teaspoons Salt (regular table salt)
• 3 tablespoons Mustard Oil (high smoke point, neutralize odor with a pinch of salt)
• 1 tablespoon Fennel Seeds (roasted lightly)
• 2 teaspoons Kashmiri Red Chili Powder (mildly spicy, bright red color)
• 1 teaspoon Fenugreek Seeds (dry roasted)
• 2 tablespoons Plain Yogurt (full‑fat, at room temperature)
• 3 teaspoons Dried Mint Powder (optional, adds freshness)
• 1 pinch Asafoetida (Hing) (use sparingly)
• 1 tablespoon Roasted Cumin Powder (ground roasted cumin seeds)
• 2 teaspoons Roasted Cumin Seeds (for extra texture)
• 0.5 teaspoon Ajwain (Carom Seeds) (dry roasted)
• 1 teaspoon Dry Ginger Powder (Saunth) (adds warmth)
• 2 teaspoons Turmeric Powder (bright color)
• 0.5 teaspoon Black Salt (Kala Namak) (adds sulfurous note)
• 1 tablespoon Kasuri Methi (Dried Fenugreek Leaves) (crushed)
• 2 teaspoons Black Pepper Powder (freshly ground)
• 1 teaspoon Sugar (balances bitterness)
• 2 tablespoons Grated Coconut (Burada) (fresh or frozen)
• 1 tablespoon Coriander Powder (ground coriander seeds)
• 3 Amchur (Dry Mango Powder) (adds tanginess)
• 1 tablespoon Tomato Paste (or grated fresh tomato)
• 1 liter Water (for boiling/steaming)

Instructions

1. Prepare the Bitter Gourd

   Wash the bitter gourds, pat dry, then make a single lengthwise slit down the centre without cutting through both sides. Use a small spoon to scoop out the seeds and soft inner pith, leaving the flesh intact.

   Time: PT5M

2. Desalt the Gourd

   Sprinkle 1.5 teaspoons of salt over the slit gourds, toss gently and let rest for 10 minutes. Rinse under running water and pat dry again.

   Time: PT10M

3. Make the Masala Paste

   In a blender, combine fennel seeds, Kashmiri red chili powder, fenugreek seeds, dried mint powder, hing, roasted cumin powder, roasted cumin seeds, ajwain, dry ginger powder, turmeric, black salt, kasuri methi, black pepper, sugar, grated coconut, coriander powder, amchur, yogurt and a splash of water. Blend to a smooth, thick paste.

   Time: PT8M

4. Stuff the Gourds

   Using a spoon, gently fill each slit with the prepared masala, pressing lightly so the mixture stays inside.

   Time: PT5M

5. Heat Mustard Oil

   Place the deep pan on medium‑high heat and add 3 Tbsp mustard oil. Heat until the oil starts to smoke (about 180°C) and add a pinch of salt to neutralize the pungent aroma.

   Time: PT2M

   Temperature: 180°C

6. Brief Fry the Stuffed Gourds

   Add the stuffed bitter gourds to the hot oil and fry for about 2 minutes, just to coat them lightly.

   Time: PT2M

   Temperature: 180°C

7. Steam/Boil the Gourds

   Pour 1 liter of water into the pan, bring to a rapid boil, then reduce to a gentle simmer. Cover and let steam for 10 minutes, or until the gourds are tender when pierced with a toothpick.

   Time: PT10M

   Temperature: 100°C

8. Finish and Serve

   Remove the gourds with a slotted spoon, drain well, and place on a serving plate. Garnish with fresh coriander leaves if desired. Serve hot.

   Time: PT2M

Nutrition Facts

Calories

150

Protein

3 g

Carbohydrates

12 g

Fat

8 g

Fiber

3 g