Bharwa Tinda

Bharwa Tinda is a delicious and nutritious Indian dish made with stuffed round gourd, packed with high-protein ingredients that make it perfect for a wholesome lunch. This dish combines traditional spices and flavors, making it a delightful treat for any meal.

Ingredients

• Tinda (Apple Gourd) - 4 medium-sized
• Chickpea flour (Besan) - 100 grams
• Onion - 1 medium, finely chopped
• Ginger - 1 inch, grated
• Garlic - 3 cloves, minced
• Green chili - 1, finely chopped
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Cumin seeds - 1/2 teaspoon
• Salt - to taste
• Fresh coriander leaves - 2 tablespoons, chopped
• Cooking oil - 2 tablespoons
• Water - as needed

Steps

1. Wash the tinda thoroughly and cut off the top of each. Carefully scoop out the insides using a spoon to create hollow shells, and set aside the scooped flesh.
2. In a mixing bowl, combine chickpea flour, chopped onion, grated ginger, minced garlic, green chili, turmeric powder, red chili powder, coriander powder, garam masala, cumin seeds, salt, and chopped coriander leaves. Mix well to form a thick paste, adding a little water as needed.
3. Chop the scooped out flesh of tinda finely and mix it into the stuffing mixture.
4. Stuff each hollow tinda with the prepared chickpea flour mixture, pressing it down gently to ensure it's packed tightly.
5. Heat cooking oil in a skillet over medium heat. Place the stuffed tinda in the skillet and cover with a lid. Cook for about 15 minutes, turning occasionally until they are cooked through and golden brown.
6. Once done, remove the lid and let them cook for another 5 minutes for a crispy finish. Serve hot with roti or rice.

Nutrition

• Calories: 320
• Protein: 12 g
• Carbs: 42 g
• Fiber: 9 g
• Sugar: 5 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.25 L

Health Benefits

• Rich in dietary fiber, promoting digestive health.
• High in protein from chickpea flour, supporting muscle health.

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