Stuffed Sponge Gourd (Bharwa Ghia Tori)

Stuffed Sponge Gourd

Tender but firm to feel Bottle gourds are used to make savory in different part of India. It is known by many names in India, to name few Turai/Ghia Turai/Ghosali /Niyangnattakolu /Bhatkakrel/Abhi/Thupada heere. When it gets mature and seeds are formed, the dried sponge gourd is cut open to retrieved seeds and the remainder fibrous part is natural looffa.

Sponge gourd has various types of micro nutrients and vitamins. In fact its range of minerals and vitamins is very impressive.

Leafs, flowers, fruit all are used in cooking and then the magical plant gives us best luffa.

Today I am dealing with only fruit part of sponge gourd.

While somewhat thicker ones are used to make savory and pakodas (fritters), for this particular recipe we require very tender, soft but firm sponge gourd. The sweet taste of sponge gourd and slight tangy, salty and peppery mix of spices makes this juicy savory very tasty. So let us start.

Preparation Time: 10-15 minutes

Cooking Time: 20-25 minutes

Servings: 2 Medium Helpings

Nutritional value of Stuffed Sponge Gourd (Approx. value 100 gm Sponge gourd)

Energy 56 Cal

Protein 0.65gm

Carbs 14gm

Total Fat 0.34gm

Ash 0.38gm

Dietary Fibers 3.0gm

Sugars 5.2gm

Water 85.5gm

Manganese 0.232mg

Potassium452.8mg

Copper 0.84mg

Magnesium 20.22mg

Iron 0.359mg

Phosphorous 30.89 mg

Zinc 0.169mg

Sodium 20.78mg

Calcium 8.99mg

It is rich source of Vitamin B­_1, B_2, B_3, B_5, B_6,B₉

Vitamin A, C, E, K

Ingredients required For Making Stuffed Sponge Gourd:

• 750 gm Tender Sponge Gourd
• 2 Teaspoon Coriander seed powder (Dhaniya powder)
• 1/4Teaspoon Turmeric Powder (Haldi powder)
• 1 Teaspoon Dry raw mango Powder (Amchur powder)
• 1/4Teaspoon Red Kashmiri chili Powder (Kashmiri mirch powder)
• 1/4Teaspoon Black pepper powder (Kali mirch powder)
• 1Teaspoon (or to taste)
• 1-2 Teaspoon Clarified butter or any cooking oil
• 1 Teaspoon Cumin seeds
• 1 Whole Red Chili

Direction For Making Stuffed Sponge Gourd:

• Wash and towel dry sponge gourd.
• Peel and slit it lengthwise.
• Cut the slit gourd to 3-4 inches pieces. Keep aside.

Peeled and Slit Sponge Gourd

• Mix
• Salt
• Chili powder
• Amchur Powder
• Turmeric Powder
• Pepper Powder
• This is the stuffing for the gourd.
• Pry open the slit gourd pieces and spread generous amount in the slit to stuff them with spices mixture.

 Sponge Gourd Stuffed With Spices

• When all pieces of slit gourd are stuffed cover them and keep aside for an hour or so for marinating.
• After 50-60 minutes the dry stuffing will have absorbed water from gourd and become moist. The gourd pieces will also feel a bit wilted.

  Sponge Gourd with Stuffing after an hour

• Heat ghee/oil in a thick bottom non-stick pan and when the ghee is hot add cumin seeds and pieces of whole red chili.

Ghee Tempered with Cumin seeds and Red chili

• Once the seeds have spluttered and chili pieces change color immediately add stuffed gourd and cook on high heat gently turning the pieces till all sides become light brown in color.  Approximately 8-10 minutes of cooking will be required. This will seal the juices in the gourd pieces.

Stuffed Gourd in Tempered Ghee

Cooking on high heat

Just Before Covering and cooking on medium heat

• Bring the heat to medium and cover the pan. Cook for another 5 minutes with once or twice turning the pieces but gently.

2 minutes after covering on medium heat

• The spices stuffing and some juice of gourd will seem to come out, do not worry.
• Remove the lid and cook for 2-3 minutes more or till any liquid if present gets dried. 

Stuffed Sponge Gourd

• Your stuffed sponge gourd is ready to eat.

Stuffed Sponge Gourd

Enjoy delicious and healthy stuffed sponge gourd with chapati/parantha.

Tips:

• This tip is for any stuffed thing you bare making. If the stuffing is dry powder then after stuffing the vegetable allow it to stand for atleast 40-50 minutes. This will make stuffing absorb moisture from vegetable and while cooking it will not burn . Also it will aloow spices to seep deep inside the vegetasble.
• Get tender gourds for this recipe.
• Take care while slitting.
• Do not add too much chili or pepper powder or dry mango powder, because it will overcome the sweetness and gentle flavor of gourd.
• Adjust the chili powder according the hotness of chili powder.
• If you are not using non-stick pan then cooking oil/ghee amount will have to be increased.

Suggested Variation:  None.

Chana Dal-Lauki (Bottle Gourd and Split Horse gram Savory)

Chana Dal-Lauki

Lauki (bottle gourd) made with chana dal(Split Black chick pea or split Bengal gram) is w Lauki (bottle gourd) made with chana dal(Split Black chick pea or split Bengal gram) is whole some food and has great taste. It can be paired roti/parantha/steamed rice. I personally prefer to have it with hot roti/ phulka.

Children (sometimes elders too) make great fuss when served with savory of bottle gourd, try Lauki made with chana dal I am sure they will love it.  

Preparation Time: 10 minutes hole some food and has great taste. It can be paired roti/parantha/steamed rice. I personally prefer to have it with hot roti/ phulka.

Children (sometimes elders too) make great fuss when served with savory of bottle gourd, try Lauki made with chana dal I am sure they will love it.  

Preparation Time: 10 minutes

Cooking Time: 15-20 minutes

Servings: 4 large helpings

Nutritional Value (Approx. Value of total cooked savory from below given ingredients)

Energy: 170cal.

Carbs:    35 gm

Fats:       1.6gm

Sugars:   2.6 gm

Protein:   8.0 gm

Sodium:  12 mg +from salt

Potassium: 160 mg

Dietary Fibers: 12gm

Vitamins _­­: Rich in Folates, B­6, B12, C, A

Calcium 85 mg

Extremely rich in micro nutrients like Manganese, magnesium, Iron, Zinc, Copper

Lauki has tremendous health benefits. It helps in digestion and helps those who suffer with constipation.

It is helpful in hypertension, keeps heart healthy.

It is rich in vitamin C thus helps in keeping skin supple and soft.

It is very refreshing and cooling.

Apart from all this the fibers and micro nutrients present in it make it a very healthy vegetable.

Helps in weight loss.

Chana dal is rich in protein, Iron and other micro nutrients.

Thus when the goodness of Lauki and chana dal will come together along with delectable taste then there is no excuse for not making it and eating.

So let us start.

Ingredients Required For Making Chana dal-Lauki:

• 500 gm Lauki
• 30 gm Chana dal
• 50-60 gm Red Tomato (2medium size)
• 1Teaspoon Grated Ginger (or ginger paste)
• 2 Twigs of Curry leafs
• 1Teaspoon Cumin Seeds
• 2-3 cm piece of Cinnamon
• 1 Green Chili
• 1/2 Teaspoon Red Chili Powder
• 1/2 Teaspoon Turmeric Powder
• 1 Teaspoon Ghee (clarified butter) / any cooking oil
• Salt to taste
• Fresh green coriander leafs for garnishing.

Direction For Making Chana dal-Lauki:

• Wash chana dal and soak it for 2-3 hours.
• Wash and peel Lauki. Cut it to 1-2 cm size pieces.

Chopped Lauki

• Wash and make paste of tomatoes.

Tomato Paste

• Drain water from soaked chana dal and keep aside.
• In a pressure cooker heat 1tea spoon ghee. When the ghee is hot add
• Cumin seeds
• Curry leafs
• Cinnamon piece. Let the seeds splutter. It will take roughly 30 sec.
• Add ginger and pieces of green chili. Cook for 20-30 sec on medium flame.
• The curry leafs will look crisp, chili and ginger will give nice cooked aroma.

Tempering Ready

• Add Lauki and cook for 1-2 minutes with continuous stirring keeping the heat on medium heat. Lauki will start losing its moisture and start wilting,

Lauki cooking in ghee and spices

• Add chana dal and cook for 2-3 minutes on medium heat with continuous stirring.

Chana dal being cooked with Lauki

• Continuous stirring very important for it will make sure that the spices, chana dal, Lauki do not stick to the bottom of cooker.
• Add Tomato paste and cook on medium heat with continuous stirring for 2-3 minutes. 

Tomato Paste added

• Tomato paste will change the color and the water content due to Lauki and tomatoes will become less.
• Add
• Salt
• Turmeric Powder
• Red Chili Powder
• Mix nicely.

Spices added before adding water

• Add 150 ml.water. Mix and put the lid of cooker with weight. Bring the heat to high. When the pressure is built in cooker bring the heat to low and cook for 8-10 minute, or till three whistle of cooker.
• Switch off the heat and allow the cooker to cool. When the cooker is cooled open it and with a ladle give a good twirl.
• If you feel water is less or you want the cooked chana dal-lauki little more liquidy then add water as per your liking , give nice boil to water added cooked chana dal-lauki.
• Take out in a serving bowl and Garnish with Chopped fresh green coriander leafs.

• Serve hot with Roti/Parantha/Steamed rice with curd or riata as side dish.

http://jyotsna-pant.blogspot.com/2011/10/roti-indian-bread-no-oil-dry-so-low-on.html

Chana Dal-Lauki

Enjoy tasty, healthy meal.

Tips:

• Always wash vegetables before chopping.
• Stirring continuously is very important to make sure nothing sticks to the bottom of the cooker.
• Make sure how hot the chili powder and green chili is before adding red chili powder.
• Add salt little less because lesser  salt in chana dal-lauki makes sure the subtle sweet taste of lauki is retained.

Suggested Variations:

• Garlic paste can be added along with ginger.
• Bay leafs can be added while tempering instead of curry leafs.