Nutritional Benefits
This is low in calories but packed with precious nutrients.Exellent source of Vitamin B1,B2,B3 and C,Magnesium,folic acid,Phosphorus,zinc,Manganese,High in Dietary fiber,Rich in Iron ,contains twice the Beta carotene of Broccoli,Twice the Calcium of Spinach,Twice the potassium of Banana.This has Insulin like compound known as Polypeptide P …which is plant insulin.
Not more than two bitter gourds are recommended per day.Exessive consumption may cause abdominal pain or diarrhea.It has lot of health Benefits when taken in juice form…
HEALTH BENEFITS
It is good for Blood Disorders,Eye Problems,Diabetes Mellitus,Immune Booster,Energy,Respiratory Disorders and Toxemia.To be taken 1-2 ounces per day on empty Stomach with honey and lemon juice.
Coming to the recipe.
Ingredients
Bitter Gourds – 7
Yoghurt – 1 small cup
Salt – as per taste
Turmeric Powder – 1/4 tsp
For Stuffing
Fresh Coconut or Dry Coconut – 1 cup grated.
Garlic – 2 large pods sliced
Salt – 1 tsp
Red Chilli powder – 1 tsp heaped
Oil for Shallow frying – 3 tbsps
Method
Prepare bitter gourds by removing the edges, scrape the surface slightly,and make a long slit lengthwise and scoop out the seeds and wash thoroughly in cold water.
In a pan whisk yoghurt and add salt,turmeric powder and 2 cups of water and place bitter gourds in the butter milk prepared and cover and bring to boil.Let boil till all the mixture evaporates but vegetable should not become mushy.Turn off heat and keep aside.
We can substitute yoghurt with tamarind juice or use only water with salt and turmeric to boil.
I used Fresh coconut grated,and dry roast till light brown and cool,add garlic ,salt and red chili powder and grind to smooth powder for stuffing.
Now take each gourd squeeze out any water and open,then fill with the stuffing and press gently ,finish of with all the gourds and heat a flat pan add oil and place the stuffed bittergourds and fry till brown on each side.
Serve with rice and dal or sambhar or chappatis.
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