Bharma Lauki
Serves 4
| Ingredients |
|---|
| 1 No - Medium Size Bottlegourd |
Stuffing
| Ingredients | |
|---|---|
| 200 gms - Grated Paneer | 1 Tbsp - Chopped Ginger |
| 20 Pcs - Broken Cashewnuts | 1 Tsp - Finely chopped Green Chillies |
| 15 Pcs - Raisins | 1 Tsp - Salt (To Taste) |
| 4 Tbsp - Chopped Coriander Leaves | ½ Tsp - Pepper Powder |
Gravy
| Ingredients | |
|---|---|
| 3 Tbsp - Oil | 4 Nos Tomatoes |
| 2 Nos - Cloves | 1 Tsp Salt |
| 2 Nos - Cardamom | 1 No Green Chilli |
| 1 Tsp - Cumin Seeds | 1/4 Inch Ginger |
| 2 Nos - Bay Leaf | 1 Tsp Red Chilli |
Powder - Made to Paste in a Blender
| Ingredients | |
|---|---|
| 1 Tsp - Coriander Powder | 3 Tbsp - Chopped Coriander Leaves |
| 1 Tsp - Mango Powder | |
Garnish
Chopped Coriander Leaves.
Method
- Peel the Whitegourd and cut into two Pieces.
- Add a pinch of Salt and little Water and pressure cook it for 1 whistle.
- Remove the seeds and make a hollow in both the pieces.
- Mix all the Ingredients of the Stuffing together and then fill it in the White gourd.
- Cook the Stuffed Gourd in water till it turns soft.Keep aside.
- Heat Oil in a Kadhai and then add Cloves, Cardamom, Bay Leaf and Cumin Seeds to it.
- Add Tomato Puree to it and cook well. Add the Indian Spices to it and mix well.
- Add Water according to the desired consistency needed.Add Coriander Leaves. Check the Seasoning and adjust accordingly.
- Cut the Cooked Stuffed Gourd into round pieces and place them in Serving Bowl. Pour hot gravy over it and garnish well with Chopped Chopped Coriander Leaves.
| Nutrient Composition Per Serving | |||
|---|---|---|---|
| Energy (Kcal) | 352.24 | Carotene(µg) | 1274.3 |
| Protein (g) | 14.46 | Vitamin C (mg) | 21.79 |
| Carbohydrate (g) | 15.78 | Mg (mg) | 94.76 |
| Fat (g) | 25.97 | Na (mg) | 18.57 |
| Fibre (g) | 3.24 | K (mg) | 274.5 |
| Minerals (g) | 2.76 | Mn (mg) | 0.63 |
| Calcium (mg) | 197.11 | Zn (mg) | 1.19 |
| Phosphorus (mg) | 216.78 | Cr (mg) | 0.11 |
| Iron (mg) | 2.1 | ||
Modification
Reduce oil and cashews used for preparation. Add chopped onions to the stuffing. Use paneer made with low fat milk.| 1 No - Medium Size Bottlegourd |
Stuffing
| Ingredients | |
|---|---|
| 200 gms - Grated Paneer | 1 Tbsp - Chopped Ginger |
| 10 Pcs - Broken Cashewnuts | 1 Tsp - Finely chopped Green Chillies |
| 15 Pcs - Raisins | 1 Tsp - Salt (To Taste) |
| 4 Tbsp - Chopped Coriander Leaves | ½ Tsp - Pepper Powder |
Gravy
| Ingredients | |
|---|---|
| 2 Tbsp - Oil | 4 Nos Tomatoes |
| 2 Nos - Cloves | 1 Tsp Salt |
| 2 Nos - Cardamom | 1 No Green Chilli |
| 1 Tsp - Cumin Seeds | 1/4 Inch Ginger |
| 2 Nos - Bay Leaf | 1 Tsp Red Chilli |
Powder - Made to Paste in a Blender
| Ingredients | |
|---|---|
| 1 Tsp - Coriander Powder | 3 Tbsp - Chopped Coriander Leaves |
| 1 Tsp - Mango Powder | |
Garnish
Chopped Coriander Leaves.| Nutrient Composition Per Serving | |
|---|---|
| MACRONUTRIENTS | |
| Energy (Kcal) | 296.14 |
| Protein (g) | 13.67 |
| Carbohydrate (g) | 14.94 |
| Fat (g) | 20.46 |
| Fibre (g) | 3.2 |
| Minerals (g) | 2.67 |