Karela Sabzi Bitter Gourd Stir-Fry
Benefits:
- Bitter gourd is known for its potential health benefits, including helping regulate blood sugar levels.
- This dish showcases the unique taste of bitter gourd balanced with aromatic spices.
- The spices used in the sabzi may offer potential health benefits, including aiding digestion and providing anti-inflammatory properties.
INGREDIENTS
- 2 medium-sized bitter gourds (karela), thinly sliced
- 1 onion, thinly sliced
- 2-3 green chilies, slit (adjust to taste)
- 1 teaspoon ginger paste
- 1 teaspoon garlic paste
- 1/2 teaspoon turmeric powder
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 1/2 teaspoon red chili powder (adjust to taste)
- Salt to taste
- 2 tablespoons oil
- 1/2 teaspoon mustard seeds
- 1/2 teaspoon cumin seeds
- A pinch of asafoetida (hing)
- Fresh cilantro leaves, chopped (for garnishing)
- Lemon wedges (for serving)
INSTRUCTIONS
Prepare Bitter Gourd: Thinly slice the bitter gourds (karela). You can also remove some of the seeds if desired to reduce bitterness.
Sauté Aromatics: In a pan, heat oil over medium heat. Add mustard seeds and let them splutter. Add cumin seeds and asafoetida (hing).
Add Onion and Chilies: Add thinly sliced onions and green chilies. Sauté until the onions become translucent.
Add Ginger and Garlic: Add ginger paste and garlic paste. Sauté for a minute until the raw smell disappears.
Add Spices: Stir in turmeric powder, cumin powder, coriander powder, red chili powder, and salt. Mix well to coat the onions with the spices.
Add Bitter Gourd: Add the thinly sliced bitter gourd to the pan. Mix well with the onion and spice mixture.
Stir-Fry: Continue to stir-fry the bitter gourd mixture for a few minutes until the gourds start to soften.
Cook and Cover: Cover the pan and let the bitter gourd cook on low heat for about 15-20 minutes, stirring occasionally. This helps reduce the bitterness and allows the gourds to fully cook.
Adjust Seasoning: Taste and adjust the salt and spiciness according to your preference.
Serve: Garnish the karela sabzi with chopped cilantro leaves. Serve with rice, roti, or any bread of your choice. Provide lemon wedges for an extra burst of flavor
TIPS
- Bitter gourd is naturally bitter, but soaking it in salt water for about 30 minutes and then rinsing it can help reduce the bitterness. You can also scrape the inner seeds if desired.
- Adjust the spiciness by modifying the amount of green chilies and red chili powder.
- Serve this karela sabzi as a unique and nutritious side dish.
NUTRITION VALUE
- Calories: ~100-150 (per serving)
- Carbohydrates: ~10-15g
- Protein: ~2-3g
- Fat: ~6-8g
- Fiber: ~3-4g
