Recipe - A Delicious And Healthy Stuffed Vegetable Dish Bharwa Tinda

Bharwa tinda, also known as stuffed apple gourd, is a popular Indian dish that is loved for its unique taste and texture. This dish is made by stuffing apple gourds with a spicy filling made of various spices and vegetables, and then cooking them in a tomato-based gravy. It is not only delicious but also packed with several health benefits.

Ingredients

8-10 apple gourds (tinda)
2 medium-sized onions, finely chopped
2 medium-sized tomatoes, finely chopped
2 green chillies, finely chopped
1 tsp ginger-garlic paste
1 tsp cumin seeds
1 tsp coriander powder
1 tsp red chilli powder
1/2 tsp turmeric powder
1/2 tsp garam masala powder
2 tbsp oil
Salt to taste

For the filling

1/2 cup grated paneer
1/2 cup mashed potatoes
1/4 cup finely chopped onions
1/4 cup finely chopped coriander leaves
1 tsp cumin seeds
1 tsp coriander powder
1 tsp red chilli powder
1/2 tsp turmeric powder
Salt to taste

Method

- Wash the apple gourds and make a small cut on the top of each one to create a lid. Scoop out the seeds and pulp from inside using a small spoon, making sure not to break the gourd.

- In a mixing bowl, combine all the ingredients for the filling and mix well.

- Stuff the mixture into the hollowed-out apple gourds, making sure to fill them completely.

- Heat oil in a deep pan or kadhai over medium heat. Add cumin seeds and let them splutter.

- Add chopped onions, green chillies, and ginger-garlic paste, and sauté until the onions turn translucent.

- Add chopped tomatoes and cook until they turn soft and mushy.

- Add coriander powder, red chilli powder, turmeric powder, garam masala powder, and salt, and mix well.

- Place the stuffed apple gourds carefully in the pan, cover with the lids, and cook on low heat for 20-25 minutes, or until the gourds are tender and the filling is cooked.

- Garnish with chopped coriander leaves and serve hot with roti or rice.

Health Benefits

Bharwa tinda is a healthy and nutritious dish that is packed with several health benefits. Apple gourds are low in calories and high in fiber, making them an excellent vegetable for weight loss and digestion. They are also rich in vitamins and minerals such as vitamin C, potassium, and iron, which help boost immunity and prevent anemia.

The filling of the dish, made with paneer and potatoes, provides a good source of protein and carbohydrates, which are essential for muscle and brain function. Paneer is also rich in calcium and phosphorus, which are essential for bone health.