Stuffed Karela/Bitter Gourd With Raw Mango

Karela or bitter gourd, though bitter, is extremely good for health. It is a low calorie food and provides only 17 cal per 100gms. It is known to reduce blood sugar levels and is a great source of both folic acid and vitamin C. It also simulates good digestion.

Ingredients:

1. 10 medium size karelas/bitter gourds

2. 6 medium size onions

3. 1 raw mango/carry
4. red chilly powder - 1 tbl spoon
5. Coriander Powder - 3 tbl spoon

6. Garam Masala powder - 1/2 tbl spoon

7. Raw mango powder/amchoor - 1/2 tbl spoon

8. Chaat Masala - 1/2 tbl spoon
9. Whole jeera - 1/2 spoon
10. Salt - to taste
11. Mustard Oil - 4 spoon
12. Refined Oil - 2 spoon

Serves:  3-4 people

Method:

1. Peal karelas and slit them to remove the seeds. Do not throw the peal of karela, instead keep it in a separate container.
2. Sprinkle some salt on karelas and its peal and keep aside for 3-4 hours.
3. Grind 3 onions and raw mango together in a grinder.
4. In pan heat 2 spoon refined oil and put jeera.
5. Once jeera has crackled put onion and raw mango paste in this and let it cook.
6. Once onions have changed colour to light brown put 1/2 spoon red chilly powder, 1 spoon coriander powder, 1/4 spoon raw mango powder, 1/4 spoon garam masala and salt to taste. Let this cook for another 2 mins and then turn off the gas. Let this mixture cool.
7. In a wok (kadahi) heat 2 spoon mustard oil for 2-3 mins or till oil releases its smell.
8. Was the slitted karelas to remove salt and put them in kadahi. Cover and let cook for 10-15 mins on slow flame (or till the karelas are cooked and have changed colour to dark green) while stirring in between.
9. Once the karelas have cooled down stuff them with onion and raw mango mixture.
10. Roughly chop remaining onions in thick slices.
11. Was the karela peal to remove the salt.

12. Heat 2 spoon mustard oil in wok and add karela peal to it. Let this cook for 5-7 mins or till it changes its colour to dark green on slow flame.

13. Add sliced onions and let cook for another 4-5 mins on slow flame.

14. Once onions have changed color to light pink add 1/2 spoon red chilly powder, 2 spoon coriander powder, 1/4 spoon dry mango(amchoor) powder, 1/2 spoon chaat masala, 1/4 spoon garam masala and salt to taste.

15. Add stuffed karelas to this, cover and cook for 5-7 mins.
16. Karelas are ready. They can be served hot or cold with chapatis.