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Soya Kheema Karela | हेल्दी और टेस्टी करेले की सब्ज़ी | Protein Rich Karela Recipe | Chef Ajay Chopra

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Karela lovers aur haters – yeh recipe aapke liye game changer hai! 😋
Is Soya Kheema Karela mein hai karele ka woh traditional taste + soya ka protein boost, jo banata hai is dish ko healthy, filling aur super tasty. Perfect for lunch, dinner ya tiffin box.

Full step-by-step recipe ke saath tips jo karele ki kadwahat kam karein aur taste badhayein!
Banaiye aur batayein – aapko yeh twist kaisa laga? 👇

Portion servings: 5-6 pax
Preparation time:- 05 mins
Cooking time: 60 mins

Ingredients

Karela (small sized) 6-7 pcs
Salt a pinch
Turmeric powder a pinch

For stuffing:
Soyabean 2 cups

Oil 2 tbsp
Green cardamom 3 pcs
Black cardamom 2 pcs
Cinnamon 1 inch
Blackpepper 10-12 pcs
Bayleaf 1 pc
Mace 1 pc
Cloves 4-5 pcs
Onion chopped 2 pcs
Ginger & garlic paste 1 tbsp
Splash of water
Red chilli powder 1 tsp
Turmeric powder ½ tsp
Coriander powder ½ tsp
Garam masala ½ tsp
Salt 1 tsp
Kasoori methi 1 tbsp
Green chilli chopped 1 tsp
Water as required
Tomato chopped 2 pcs
Soyabean boiled & minced
Salt 1 tsp

For cooking of Karela skin:
Mustard oil 2 tbsp
Saunf ½ tsp
Onion sliced 2 pcs
Karela skin
Salt ½ tsp
Red chilli powder ½ tsp
Turmeric powder ½ tsp
Amchur powder 1 tbsp
Sugar 1 tbsp

For coating masala:
Salt ½ tsp
Red chilli powder ½ tsp
Turmeric powder ½ tsp
Jeera powder ½ tsp
Garam masala a pinch
Coriander powder ½ tsp
Saunf powder ½ tsp
Amchur powder ½ tsp

For cooking stuffed karela:
Mustard oil 2 tbsp
Saunf 1 tsp
Stuffed & marinated karela
Karela skin mixture
Coriander chopped 1 tbsp

Method:

Step 1: Prepare the Bitter Gourd
Wash the karelas, scrape off the skin, and slit them lengthwise.
Remove the seeds to create space for stuffing.
Rub salt and turmeric inside and outside, then set aside to release bitterness.
Keep the scraped skin separately.

Step 2: Cook the Soya Keema
Boil soya granules until soft, rinse well, and mince finely.
In a pan, heat oil and add whole spices like cardamom, cinnamon, bayleaf, cloves, and pepper.
Sauté chopped onions until golden, add ginger–garlic paste, and cook. Stir in red chilli, turmeric, coriander, garam masala, kasoori methi, and green chilli.
Add tomatoes, cook until soft, then mix in the minced soya.
Cook until well blended and dry. Set aside to cool.

Step 3: Prepare the Karela Skin
Sprinkle salt and turmeric on the scraped karela skin, massage, and let water release.
Heat mustard oil, add saunf and sliced onions, and sauté until golden.
Squeeze out excess water from the skin and add it in.
Cook with spices, then finish with amchur and sugar. Keep aside.

Step 4: Stuff and Coat the Karela
Squeeze the marinated karelas and fill them tightly with the soya keema mixture.
Tie them with thread if needed. Mix dry spices on a plate and roll the stuffed karelas in this masala to coat evenly.

Step 5: Cook the Stuffed Karela
Heat mustard oil, add saunf, and place the stuffed karelas gently.
Cook on medium heat, turning them until evenly browned and tender.
Towards the end, add the cooked karela skin mixture into the same pan and toss everything together.

Step 6: Finish and Serve
Sprinkle fresh coriander on top.
Serve hot with roti or rice, enjoying the balance of spicy soya filling, tangy-sweet karela skin, and the earthy bitterness of karela.




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