KARELA(BITTER GOURD) KEBABS – KIDS LUNCH BOX IDEA

Karela ( Bitter gourd ) img_2126Kebabs .

Have hard time in feeding  Kids ,vegetables like Bitter Gourd( Karela) . I discovered a Simple way to get Kids eat their Veggies. They are more likely to eat their Vegetable portion when it is paired with their favorite food . Provide small to moderate portion till they get used to the Vegetable . Sooner or later you will reap rewards on good nutrition . The whole recipe needs 2 tbsp. Oil . Kids lunch Box idea too . I shared a Soaking tip which reduces the bitterness of Karela and Pan fried instead of deep frying. Next time  when you Cook Karela , try this recipe with Your Kids. They will eat without a complaint . They will notice some thing bitter, sour but Tasty .

Soaking  tip and Cooking of Karela :image

          Coat Karela pieces with Salt and  Soak Karela ( bitter gourd ) Pieces in Butter milk , Tamarind extract and Jaggery for One Hour . Mix in between so the vegetable marinate evenly.image This soaking will reduce the bitterness and softens Bitter Gourd. After One hour Discard the marinade liquid .image Heat Oil in a wide Pan and Place the Karela pieces in a single Layer . Cook for 3 minutes on each side with lid covered . Once light Brown uncover and Cook till light Brown .img_0043

                         TASTE TEST . Still Bitter sprinkle some salt and Squeeze JUICE OF LIME. I added only  1/2 Cup of cooked Karela . If your kids like the bitterness you can increase the vegetable to One cup next time when cook the Kebabs.

Prepare day before and refrigerate it :img_2129

Recipe for 6 Kebab’s and filling for 10 medium patties .

Preparation time : 15 Minutes  and Cooking time : 15 minutes

INGREDIENTS : img_2134

1.  Whole wheat or Whole grain Bread slices – 6

2. Onion – 1 ( Chopped)

3. Bell Pepper – 1 ( Chopped)

4. Cooked  and Mashed Potato – 1 Big

5. Cooked Beans ( Chickpeas or any other Beans) – 1 Cup Mashed ( Use Potato Masher or Place in a Small Ziplock Bag and Mash with the help of a rolling Pin)

6. Pan fried Karela ( Bitter Gourd ) – 1 Cup or more chopped 

7. Salt and Turmeric- 1/4 th tbsp.

8. Curry Powder – 1 tbsp. ( Combination of red chilli powder , coriander and Cumin Powder , Garlic cloves and Coriander leaves with stem)

9. Finely chopped Coriander Leaves

10 . Oil – 2 to 3 tbsp

METHOD:img_2125

FOR FILLING :img_2132

1. Heat 1 tbsp. oil and Saute Onions  and Bell pepper with 1 tbsp. Cumin seeds , Turmeric and Salt . Once Onions are brown, Switch off the stove and  transfer to a Bowl.

2. To this add Mashed Potato , Pan fried and Chopped Karela , Cooked and Mashed Beans , Curry powder and finely Chopped Coriander Leaves .Mix well . Check for Salt and Spices and adjust accordingly  .

3. Divide the mixture into 10 equal Portions . 

4. Grease your hands with little Oil and shape them like Patties . 

5. Remove the crust of Bread and Sprinkle some water . Place between your hands and press so the Bread slices will be stretched a little bit .

6. Place the Pattie on Bread slices and cover from all sides .img_2130 Repeat the process with other Bread slices .

7. Heat a wide pan with little Oilimg_2133 and Place the Kebabs in a single layer.

8. Sprinkle oil on each Kebab and Pan fry on both sides till Golden Brownimg_2131 on MEDIUM / Medium High flame .

SERVE with KETCHUP . img_2126

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