Punjabi Recipes
 
Masalewale Karele  
   
Serves 4

Ingredients
10 No- Medium Size Bitter gourd
( Approx 500gms, Peeled and Dried )		 ½ Tsp- Aniseed ( Hindi Term Sauf )
30 ml- Oil 1 Tsp- Mango Powder
1 Tsp- Salt ½ Tsp- Turmeric Powder
1 Tcup-Coarsely Grated Onion
 ½ Tsp- Red Chili Powder
1 Tsp- Cumin Powder Salt for rubbing
1 Tsp- Coriander powder
 Oil for Shallow Frying

Method
1. Make a slit in all the Karelas and open from one side only. Remove large seeds from it and rub salt in it and leave for 30 minutes.
2. Wash the Karelas and remove the bitter juice from it which will come out due to rubbing of salt.
3. Heat Oil and then add Onions to it. Sauté well and then add Indian Spices to it. Check the Seasoning and adjust. If you want it to be spicier add Chaat Masala and Lemon Juice.
4. Cool the Mixture and then stuff it in the Karelas.
5. Tie Karelas with thread and then shallow fry in oil by turning gently and seeing that all sides are done well. Keep aside.
6. In the same oil fry the left over filling and gently add the Stuffed Karelas to it and mix well. 7. Cover and cook and see that the Karelas are done. Serve hot.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal)

224

 Carotene  ( μg )

4.5
Protein (g)

2.3

 Vitamin C (mg)

112.8
Carbohydrate (g)

8.03

 Mg  (mg)

49.0
Fat (g)

20.28

 Na  (mg)

23.25
Fibre (g)

1.15

 K  (mg)

221.8
Minerals (g)

1.1

 Mn  (mg)

0.15
Calcium  (mg)

36.73

 Zn  (mg)

0.68
Phosphorus  (mg)

100

 Cr  (mg)

0.009
Iron  (mg)

0.91

  

 

Modification
Reduce the amount of oil used for preparation

Ingredients
10 No- Medium Size Bitter gourd
( Approx 500gms, Peeled and Dried ) 		½ Tsp- Aniseed ( Hindi Term Sauf )
30 ml- Oil 1 Tsp- Mango Powder
1 Tsp- Salt
 ½ Tsp- Turmeric Powder
1 Tcup-Coarsely Grated Onion
 ½ Tsp- Red Chili Powder
1 Tsp- Cumin Powder
 Salt for rubbing
1 Tsp- Coriander powder 5tsp Oil

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal)

168
Protein (g)

2.3
Carbohydrate (g)

8.03
Fat (g)

14.03
Fibre (g)

1.15
Minerals (g)

1.1