A classic Indian stir-fry where bitter gourd is cooked with onions and aromatic spices. A touch of sweetness balances the bitterness, making it a delicious and healthy side dish that pairs perfectly with roti.
Prep35 min
Cook25 min
Soak20 min
Servings4
Serving size: 1 cup
164cal
3gprotein
15gcarbs
Ingredients
500 g Bitter Gourd (about 4-5 medium, also known as Karela)
1 tsp Salt (for salting the bitter gourd)
2 medium Onion (thinly sliced)
3 tbsp Vegetable Oil
1 tsp Mustard Seeds
1 tsp Cumin Seeds
0.25 tsp Asafoetida (also known as Hing)
0.5 tsp Turmeric Powder
1 tsp Red Chili Powder (adjust to your spice preference)
A traditional Assamese delicacy, this dal features whole black gram lentils slow-cooked to a creamy consistency. Its unique earthy flavor, enhanced by ginger and mustard oil, makes it a comforting and soulful dish.
Perfectly fluffy, long-grained basmati rice with a delicate aroma. This simple, foolproof recipe gives you separate, non-sticky grains every time, making it the perfect base for any curry or dal.
About Karela Bhaji, Mati Mahor Dal and Steamed Basmati Rice
Homestyle Mati Mahor Dal and rice, paired with gut-friendly Keralar Bhaji for an energy-giving meal!
This assamese dish is perfect for lunch. With 689.97 calories and 21.05g of protein per serving, it's a high-fiber option for your meal plan.
12gfat
1.5 tsp
Coriander Powder
1 tsp Amchur Powder (dry mango powder)
1 tsp Jaggery (grated, or substitute with sugar)
2 tbsp Coriander Leaves (freshly chopped, for garnish)
Instructions
1
Prepare the Bitter Gourd (25-30 minutes)
Wash the bitter gourd thoroughly. Lightly scrape the rough, bumpy skin with a peeler or knife, but do not peel it completely.
Slice the bitter gourd into thin, 1/4-inch rounds. For larger gourds, you can halve them lengthwise first. Discard any tough, red seeds.
Place the sliced bitter gourd in a bowl, add 1 tsp of salt, and toss well to coat. Set aside for 20-25 minutes. This process helps draw out the bitter juices.
After resting, firmly squeeze the bitter gourd slices between your palms to remove as much liquid as possible. Discard the extracted bitter juice.
2
Sauté Aromatics (8-10 minutes)
Heat oil in a heavy-bottomed pan or kadai over medium heat. Once hot, add the mustard seeds and allow them to splutter.
Add the cumin seeds and asafoetida (hing), and sauté for about 30 seconds until fragrant.
Add the thinly sliced onions and sauté, stirring frequently, for 7-8 minutes until they become soft, translucent, and start to turn golden brown at the edges. This caramelization is key to balancing the bitterness.
3
Cook the Bitter Gourd (12-15 minutes)
Add the squeezed bitter gourd slices to the pan with the onions.
Stir well to combine. Cover the pan with a lid and reduce the heat to low-medium.
Cook for 12-15 minutes, stirring every few minutes to prevent sticking. Cook until the bitter gourd is tender but still retains a slight bite.
4
Add Spices and Finish (3-5 minutes)
Uncover the pan. Add the turmeric powder, red chili powder, coriander powder, and the remaining 0.5 tsp of salt.
Mix everything thoroughly and cook for another 2-3 minutes, allowing the raw aroma of the spices to dissipate.
Stir in the amchur powder and grated jaggery. Mix well and cook for 1-2 more minutes until the jaggery has completely melted and coated the bhaji.
Turn off the heat, garnish with freshly chopped coriander leaves, and give it a final stir.
5
Serve
Serve the Karela Bhaji hot as a side dish with fresh rotis, parathas, or alongside dal and steamed rice.
4
Serving size: 1 cup
263cal
13gprotein
37gcarbs
8gfat
Ingredients
1 cup Whole Black Gram (Also known as Mati Mah or Sabut Urad Dal)
4 cup Water (For pressure cooking, plus more for adjusting consistency)
2 tbsp Mustard Oil (Essential for the authentic Assamese flavor)
1 tsp Panch Phoron (A five-spice blend of cumin, mustard, fenugreek, nigella, and fennel seeds)
1 inch Ginger (Finely chopped or grated)
5 pcs Garlic Cloves (Finely chopped)
2 pcs Green Chili (Slit lengthwise)
1 pcs Onion (Medium-sized, finely chopped)
0.5 tsp Turmeric Powder
1 tsp Salt (Adjust to taste)
2 tbsp Coriander Leaves (Freshly chopped, for garnish)
Instructions
1
Soak the Lentils
Rinse the whole black gram (mati mah) thoroughly under cold running water until the water runs clear.
Place the lentils in a large bowl and cover with 3-4 cups of water. Soak for at least 6-8 hours, or preferably overnight.
After soaking, drain the water completely and give the lentils one final rinse.
2
Pressure Cook the Dal
Transfer the soaked and drained lentils to a pressure cooker.
Add 4 cups of fresh water, turmeric powder, and 1/2 teaspoon of salt.
Secure the lid and cook on medium-high heat for 6-7 whistles, or for about 25-30 minutes.
Turn off the heat and allow the pressure to release naturally. This is crucial for tender lentils.
Once the pressure has subsided, open the cooker. The lentils should be soft and cooked through. Gently mash them with the back of a ladle to achieve a creamy consistency, leaving some whole for texture.
1.5 cup Basmati Rice (Use good quality, aged basmati rice for best results)
2.25 cup Water (For the absorption cooking method)
0.75 tsp Salt (Adjust to taste)
1 tsp Ghee (Optional, for flavor and to prevent sticking)
Instructions
1
Rinse and Soak the Rice (35 minutes)
Place the basmati rice in a large bowl. Add cold water and gently swirl the rice with your fingers. Drain the cloudy water. Repeat this process 3-4 times until the water runs mostly clear. This removes excess starch and prevents stickiness.
Cover the rinsed rice with fresh water and let it soak for 30 minutes. Soaking allows the grains to absorb water, ensuring they cook evenly and elongate beautifully.
After 30 minutes, drain the rice completely using a fine-mesh sieve and set aside.
2
Cook the Rice (15 minutes)
In a medium, heavy-bottomed saucepan with a tight-fitting lid, combine the drained rice, 2.25 cups of fresh water, salt, and ghee (if using).
Bring the mixture to a rolling boil over medium-high heat, uncovered.
As soon as it boils, give it one gentle stir, then immediately reduce the heat to the lowest possible setting. Cover the saucepan tightly with the lid.
Let the rice simmer for 12-15 minutes, or until all the water has been absorbed. Do not lift the lid during this time to prevent steam from escaping.
3
Rest and Fluff (10 minutes)
Turn off the heat but leave the saucepan on the stove, still covered. Let the rice rest and steam for 10 minutes. This step is crucial for finishing the cooking process and achieving a perfect texture.
After resting, remove the lid. Use a fork to gently fluff the rice, separating the long, delicate grains.
Serve hot as a perfect accompaniment to curries, dals, or grilled dishes.
In a separate small pan (tadka pan), heat the mustard oil over medium heat until it just begins to smoke. This reduces its pungency.
Reduce the heat to low, add the panch phoron, and let the seeds crackle and become fragrant, about 30 seconds.
Add the chopped ginger, garlic, and slit green chilies. Sauté for about a minute until the raw smell disappears.
4
Combine and Simmer
Add the finely chopped onion to the tempering pan and sauté until it becomes soft and translucent, which should take about 4-5 minutes.
Carefully pour this entire tempering mixture into the pressure cooker with the cooked dal.
Add the remaining 1/2 teaspoon of salt (or to taste) and stir well to combine.
Bring the dal to a gentle simmer over low heat. Let it cook for another 8-10 minutes, allowing the flavors to meld beautifully. If the dal is too thick, add a splash of hot water to reach your desired consistency.
5
Garnish and Serve
Turn off the heat and stir in the freshly chopped coriander leaves.
Let the dal rest for 5 minutes before serving.
Serve hot with steamed rice (bhaat) for an authentic and comforting Assamese meal.
