Bharwan Tinda

Bharwan Tinda is a flavorful stuffed Indian round gourd dish, where tender tinda is filled with a spiced masala mix and cooked to perfection. This healthy dish is not only delicious but also packed with nutrients, making it a perfect choice for a wholesome lunch.

Ingredients

• Tinda (Indian round gourd) - 4 medium-sized
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, finely chopped
• Peas - 100 grams, boiled
• Cilantro (fresh coriander) - 2 tablespoons, chopped
• Ginger - 1 teaspoon, grated
• Green chili - 1, finely chopped
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Oil - 2 tablespoons

Steps

1. Wash the tinda thoroughly, cut off the tops, and scoop out the insides using a spoon to create hollow shells. Keep the scooped flesh aside.
2. In a pan, heat 2 tablespoons of oil over medium heat. Add cumin seeds and let them splutter.
3. Add the chopped onion and sauté until golden brown. Then add the grated ginger and green chili, stirring for another minute.
4. Add the chopped tomato and cook until it softens. Incorporate the scooped tinda flesh, peas, turmeric powder, red chili powder, and salt. Cook for about 5-7 minutes until the mixture is well combined and cooked through.
5. Remove from heat and stir in the garam masala and chopped cilantro. Allow the filling to cool slightly.
6. Stuff the hollowed tinda with the prepared filling until they are generously filled.
7. In the same pan, add a bit more oil if needed, and place the stuffed tinda upright. Cover and cook on low heat for about 15-20 minutes, turning occasionally, until the tinda is tender and cooked through.
8. Serve hot with whole wheat roti or steamed rice.

Nutrition

• Calories: 180
• Protein: 5 g
• Carbs: 31 g
• Fiber: 6 g
• Sugar: 5 g
• Sodium: 250 mg
• Cholesterol: 0 mg
• Total Fat: 6 g
• Saturated Fat: 1 g
• Unsaturated Fat: 5 g
• Water: 0.5 L

Health Benefits

• Rich in vitamins and minerals, especially vitamin C and potassium.
• Low in calories and high in fiber, promoting digestive health.

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