Low Sodium Vegan Stuffed Karela

Total time1 hr 30 min

Prep time25 min

Cook time35 min

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Ingredients

4 servings

For the karela

8 medium karela (bitter gourds), about 4–5 inches long
1 ½ tsp salt, divided
Morton Salt Substitute - 3.125 Oz MySALT The Original Salt Substitute
See all
Chef's tip
Season to taste - salt substitutes can taste bitter in larger amounts, so start with less.
3 tbsp neutral oil, divided

For the filling

1 medium onion, finely chopped
1 medium tomato, finely chopped
1 tsp ginger, freshly grated
2 cloves garlic, minced
1 tsp cumin seeds
1 tsp ground coriander
½ tsp ground cumin
½ tsp turmeric
½ tsp red chili powder
½ tsp amchur (dried mango powder)
2 tbsp chickpea flour (besan)
1 tsp sugar

For serving

2 tbsp fresh cilantro, finely chopped (optional)
lemon wedges, for serving (optional)

Instructions

1
Trim both ends of each karela and use a sharp knife to make a deep lengthwise slit down one side, stopping about 1/2 inch from each end — do not cut all the way through. Use a small spoon to scrape out and discard the seeds and white pith from inside each gourd.
2
Rub 1 tsp of the salt all over the outside and inside of the karela. Place them in a colander set over a bowl and let them sit for 30 minutes. Rinse thoroughly under cold running water, then squeeze gently and pat dry with paper towels.

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