Stuffed Whole Bitter Gourds in a Rich Sauce

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Bitter gourds are the ultimate healthy vegetable. The help manage blood sugar and improve insulin status, calm pitta and kapha, benefit the liver, help clear up skin diseases and are antiviral and anti-parasitical. Their bitter taste can be off-putting at first, so here’s a delicious protein-rich recipe that will help you enjoy bitter gourds. You can purchase bitter gourds at Indian and Asian markets.

Stuffed Whole Bitter Gourds in a Rich Sauce

Serves: 4

Ingredients:

  •       2 very long or 4 medium bitter gourds

  •       4 cloves garlic, chopped very fine

  •       1 bunch cilantro, chopped

  •       2 ½” piece fresh ginger, chopped

  •       ½ cup shredded, unsweetened coconut

  •       ½ cup water or as needed to blend

  •       ½ cup ground, roasted peanuts ground to a fine powder

  •       ½ cup ground, roasted sesame seeds ground to a fine powder

  •       1 tsp masala powder

  •       1/2 tsp turmeric

  •       1 tsp salt

  •       3 Tb sunflower oil

  •       1 tsp black mustard seeds

  •       1 tsp cumin seeds

  •       1 pinch hing

  •       1 cup water

 Preparation:

·      Wash and dry the bitter gourds. Cut off the ends. . Cut a slit across the middle of each gourd, down to within ½” of the bottom (do not cut them into halves). Make similar slit perpendicular, so you can spread the gourd open into four sections for stuffing. If they are very long, cut them in half. Remove the seeds.

Put the garlic, cilantro, ginger, coconut and the ½ cup water into a blender and blend until liquid.

  Pour the blended mixture into a bowl and add the ground peanuts and sesame seeds, then the masala powder, turmeric and salt. Mix well.

Now gently open up each cut piece of gourd and stuff it with the mixture.

Heat a shallow pan on medium heat. Add the ghee, mustard seeds, cumin seeds and hing. When the seeds pop, add the stuffed melons and any of the stuffing sauce that is left. If baking the stuffed bitter melons, pour the spiced sauce over it.

  Rinse the blender with the cup of water (and pour over the bitter gourds.

Cook over medium-low heat, partially covered, until the gourds are tender to the touch, about 1 hour. Baste occasionally. You can also cook this recipe in the oven at 425’, covered by foil. You should still baste it

  

Modified from: : Usha & Vasant Lad, Ayurvedic Cooking for Self-Healing (New Mexico, The Ayurvedic Press, 1994).

 Alakananda Ma M.B., B.S. (Lond.) is an Ayurvedic Doctor (NAMA) and graduate of a top London medical school. She is co-founder of Alandi Ayurveda Clinic and Alandi Ayurveda Gurukula in Boulder Colorado, as well as a spiritual mother, teacher, flower essence maker and storyteller. Alakananda is a well known and highly respected practitioner in the Ayurveda community both nationally and internationally

 Enliven your holistic health! Visit Alakananda Ma in Alandi Ashram’s ayurvedic clinic to support the overall rejuvenation of your body, mind, and spirit. In-person and virtual appointments available. Book now!