STUFFED BITTER GOURD

Stuffed Bitter Gourd Bitter gourd is a vegetable well known for its stabilizing effect on kapha dosha. Bitter gourd/ करेला , with its light and drying qualities helps counter-balance the heaviness , slowness and coolness of kapha , thus making it an ideal choice for pacifying Kapha. Ingredients - * 4 medium sized - Bitter gourd * 2 tablespoon - Olive oil /ghee * 1/2 cup - Onions (chopped) * 1teaspoon - Cumin seeds * 2 - garlic cloves (minced) * 1teaspoon - ginger. (grated) * 1/2 cup tomatoes (finely chopped) * 1/4 cup - Peas * 1teaspoon - turmeric powder * 1 teaspoon - Coriander powder * 1/2 teaspoon - amchur (dry mango powder) * Salt to taste * Fresh coriander leaves for garnishing Instruction - Preparation of Bitter Gourd - * Scrape the outer ridge cover of bitter gourds and slice them lengthwise. * Remove the pulp and seeds from inside. Now apply salt inside and out and set aside for 20 minutes. This step help to reduce some bitterness of the bitter ground. * After 20 minutes squeeze the bitter ground and remove the excess water. Then rinse them under water and pat dry. Making the Filling - * In a pan pour 1tablespoon of oil or ghee and add cumin seeds. * Then add onions , garlic and ginger , saute till the onions become transluscent. * At this stage introduce tomatoes , turmeric coriander powder and pear. Season with salt and amchur and cook for 5 minutes or until oil separates. Stuffing & Cooking - * When the filling cools down , stuff them inside the bitter ground. * Heat the remaining oil in a pan and place the stuffed bitter gourds in it. * Cover and cook over low heat for about 20-25 minutes stirring them occassionally , until all sides are evenly cooked. Nutritional Benefits - * Bitter gourds are rich in vitamins A , C and folate , minerals like potassium , zinc and iron * Peas - Have fibers , protein , vitamins A & C iron and magnesium. * This dish is highlly effective in enhancing digestion and metablism.