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bharwa-turai-stuffed-tori
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Bharwa turai | Bharwa Gilki | Stuffed Sponge gourd

Bharwa Turai- sponge gourd stuffed with spices and shallow fried
Prep Time10 minutes
Cook Time9 minutes
Course: lunch recipe, Side Dish, tiffin box recipe
Cuisine: North Indian Cuisine, Uttar Pradesh Cuisine
Keyword: bharwa gilki, bharwa tori, bharwa turai, galka ki sabji, gourd recipe, niramish recipe, no onion garlic recipe, sponge gourd recipe, stuffed turai, summer special recipe, turai ki sabji
Servings: 4 person
Calories: 193kcal
Author: Anjana Chaturvedi

Ingredients

  • 500 gm Sponge gourd / Turai /Gilki
  • 2 tbsp Peanuts / Moongphali (Roasted)
  • 2 Green Chillies / Hari Mirch
  • 1/4 cup Fresh Coriander / Cilantro / Hara Dhaniya
  • 3 tbsp Coriander Powder / Dhaniya Powder
  • 2 tbsp Mango Powder / Amchoor Powder
  • 2 tbsp Red Chilli powder / Laal mirch powder
  • 1 tsp Fennel powder/ Pisi Saunf
  • to taste Salt / Namak
  • 1 tsp Turmeric Powder / Haldi Powder

tempering/ tadka

  • 1 tsp Cumin Seeds / Sabut Jeera
  • 1/4 tsp Asafoetida / Hing powder
  • 3 tbsp Cooking Oil
  • few Curry Leaves / Kadi Patta

Instructions

  • Wash and lightly peel the turai and chop into medium size pieces and then make slit in the center of each pieces to make a cavity.
  • Crush fresh coriander, green chili and peanuts and make a slightly coarse paste.
  • In a bowl add all the powdered spices and fresh coriander paste and mix well. Now taste it and adjust the spices if needed
  • Now stuff this masala mix in all the turai pieces.
  • Heat oil in a pan (try to choose a heavy flat bottom pan if available )and add cumin seeds and asafoetida, then add curry patta .
  • Add all the turai pieces in the pan , cover with a lid and cook on low heat.
  • Turn the sides of the pieces 2-3 times for even cooking.
  • When turai start releasing water and become half done then increase the heat to medium so the extra moisture get evaporated.
  • When turai get done then remove the lid and let it cook for 2-3 minutes so the moisture get dried up.
  • Now bharwa turai is ready to serve, enjoy with roti, paratha or daal chawal.

Nutrition

Calories: 193kcal | Carbohydrates: 16g | Protein: 3g | Fat: 15g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 8g | Trans Fat: 0.04g | Sodium: 149mg | Potassium: 261mg | Fiber: 5g | Sugar: 2g | Vitamin A: 1261IU | Vitamin C: 10mg | Calcium: 81mg | Iron: 3mg