Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Bitter gourds, scraped and slit | 480 g | Bitter · Cooling |
 Chickpea flour, dry-roasted | 85 g | Sweet, Astringent · Cooling |
 Peanuts, roasted and ground fine | 40 g | Sweet, Astringent · Heating |
 Coriander seeds, ground | 6 g | Astringent, Bitter, Sweet · Cooling |
 Cumin seeds, ground | 4 g | Pungent, Bitter · Heating |
 Amchur powder, finely sifted | 5 g | Sour, Astringent · Cooling |
 Sesame oil, for slow frying | 26 g | Sweet, Bitter, Astringent · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 100 g | Whole culinary ingredient |
Step-by-Step Preparation
- Set aside 100 ml (about 1/2 cup) freshly boiled water for Gujarati Stuffed Bitter Gourd, reserving about 60 ml to correct the final consistency.
- Scoop the coarse seeds from the gourds, salt the cavities lightly, and leave them while the filling is mixed. Keep the heat off and rest the salted vegetables for 10 minutes, then blot the cavities before filling them.
- Combine roasted chickpea flour, ground peanut, coriander, cumin, and amchur. Mix for 1 minute with the heat off, stopping when the seasonings are even and a pressed spoonful holds together without crumbling.
- Pack the crumbly mixture into each slit. Fill each cavity loosely over 2–3 minutes, leaving a narrow margin so the vegetables can soften without forcing the filling out.
- Arrange the stuffed gourds in warm sesame oil, add a splash of hot water. Use medium heat for 2–3 minutes, just until the added water bubbles at the center, then cover without turning the filled vegetables.
- Cook covered before browning every side uncovered. Maintain moderate heat for 15–17 minutes, stirring every 4 minutes, until a thin knife slides through the largest piece without resistance.
- Rest Gujarati Stuffed Bitter Gourd for 5 minutes covered off the burner; stir once gently, check the final consistency, and serve warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
A roasted gram filling softens the assertive bitterness of this Gujarati main Vata: serve it warm and add a little ghee if the meal feels dry. Pitta: use less amchur and pair the dish with a mild grain. Kapha: use a smaller portion and sharpen the seasoning with ginger or black pepper.
USDA Nutrition Facts for Gujarati Stuffed Bitter Gourd
| Nutrient | Per 100g | Per Serving (1 serving (187g)) |
|---|---|---|
| Energy (Calories) | 122 kcal | 229 kcal |
| Protein | 4.8 g | 8.9 g |
| Total Carbohydrates | 11.0 g | 20.6 g |
| Dietary Fiber | 3.9 g | 7.4 g |
| Total Sugars | 1.5 g | 2.8 g |
| Total Fat | 7.2 g | 13.6 g |
| Calcium | 33.5 mg | 62.7 mg |
| Iron | 1.57 mg | 2.95 mg |
| Magnesium | 43.4 mg | 81.3 mg |
| Phosphorus | 81.9 mg | 153.5 mg |
| Potassium | 343 mg | 642 mg |
| Sodium | 220 mg | 412 mg |
| Zinc | 1.07 mg | 2.01 mg |
| Copper | 0.20 mg | 0.37 mg |
| Manganese | 0.37 mg | 0.70 mg |
| Selenium | 1.7 µg | 3.2 µg |
| Vitamin C | 54.0 mg | 101.2 mg |
| Vitamin A (RAE) | 16.1 µg | 30.2 µg |
| Vitamin E | 0.67 mg | 1.26 mg |
| Vitamin K | 1.9 µg | 3.6 µg |
| Thiamin (Vitamin B1) | 0.12 mg | 0.23 mg |
| Riboflavin (Vitamin B2) | 0.05 mg | 0.09 mg |
| Niacin (Vitamin B3) | 1.14 mg | 2.14 mg |
| Vitamin B6 | 0.10 mg | 0.20 mg |
| Folate (DFE) | 108.5 µg | 203.4 µg |
| Choline | 2.9 mg | 5.5 mg |
