A delicious North Indian stir-fry that transforms bitter gourd into a savory and surprisingly tasty dish. This recipe uses special techniques, like salting and squeezing, to significantly reduce bitterness, balancing it with aromatic spices, tangy amchur, and nutty besan. It's a perfect and healthy side dish to serve with rotis and dal.
Prep45 min
Cook25 min
Soak30 min
Servings4
Serving size: 1 serving
210cal
4gprotein
17gcarbs
Ingredients
500 g Bitter Gourd (about 4-5 medium-sized, also known as Karela)
1 tsp Salt (for salting the bitter gourd)
0.5 tsp Turmeric Powder
4 tbsp Vegetable Oil (divided use)
1 tsp Cumin Seeds
2 medium Onion (finely chopped)
1 tbsp Ginger Garlic Paste
2 pcs Green Chili (finely chopped, adjust to taste)
Soft, unleavened whole wheat flatbread, a daily staple in Indian households. Perfect for scooping up curries and dals, this simple, wholesome bread is puffed up on an open flame for that classic, airy texture.
A comforting and protein-rich North Indian lentil curry made from split chickpeas. This flavorful dal is perfectly spiced and finished with a fragrant tempering of ghee and spices, making it a perfect side for roti or rice.
Perfectly spiced Karela Bhurji with soft rotis and protein-packed Chana Dal. A gut-friendly homestyle comfort meal!
This punjabi dish is perfect for dinner. With 754.44 calories and 23.130000000000003g of protein per serving, it's a nutritious choice for your meal plan.
15gfat
1 tsp Red Chili Powder (adjust to taste)
1.5 tsp Coriander Powder
1 tsp Cumin Powder
2 tbsp Besan (also known as gram flour)
1 tsp Amchur Powder (also known as dry mango powder)
0.5 tsp Garam Masala
2 tbsp Coriander Leaves (freshly chopped, for garnish)
Instructions
1
Prepare the Bitter Gourd
Wash the bitter gourds thoroughly. Lightly scrape the rough, bumpy skin with a peeler or knife; do not peel completely.
Slice them in half lengthwise. Use a spoon to scoop out and discard the seeds and the white pith.
Finely chop the bitter gourd and place it in a large bowl.
2
Salt and Rest to Reduce Bitterness
Add 1 tsp of salt and the turmeric powder to the chopped bitter gourd. Mix well, rubbing the salt and turmeric into the pieces with your hands.
Set aside for 30 minutes. This process, called maceration, helps draw out the bitter juices.
3
Squeeze and Sauté the Bitter Gourd
After 30 minutes, take small handfuls of the salted bitter gourd and squeeze tightly to remove as much liquid as possible. Discard the bitter juice.
Heat 2 tbsp of oil in a wide pan or kadai over medium heat.
Add the squeezed bitter gourd and sauté for 8-10 minutes, stirring occasionally, until tender and lightly browned at the edges.
Remove the sautéed bitter gourd from the pan and set it aside.
4
Prepare the Masala Base
In the same pan, add the remaining 2 tbsp of oil. Heat it over medium flame.
Add the cumin seeds and let them splutter for about 30 seconds.
Add the finely chopped onions and sauté for 6-8 minutes until they turn soft and golden brown.
Add the ginger-garlic paste and green chilies. Cook for 1 minute until the raw aroma disappears.
Add the chopped tomatoes and cook for 4-5 minutes, stirring, until they become soft and mushy.
5
Roast Spices and Besan
Lower the heat. Add the red chili powder, coriander powder, cumin powder, and 0.5 tsp of salt. Stir and cook for 30 seconds.
Add the besan (gram flour). Roast on low heat for 2-3 minutes, stirring continuously, until it releases a nutty aroma. Be careful not to burn it.
6
Combine and Finish
Add the sautéed bitter gourd back to the pan. Mix everything thoroughly to ensure the masala coats the bitter gourd evenly.
Cook for another 2-3 minutes, allowing the flavors to meld.
Turn off the heat. Sprinkle the amchur powder and garam masala over the bhurji. Give it a final mix.
Garnish with freshly chopped coriander leaves and serve hot.
213cal
8gprotein
44gcarbs
2gfat
Ingredients
2 cup atta (Use a fine-milled whole wheat flour for best results.)
1 cup lukewarm water (Adjust quantity as needed; dough should be soft and pliable.)
1 tsp ghee (For the dough, plus extra for brushing (optional).)
Instructions
1
Prepare the dough
In a large mixing bowl, combine the atta and 1 tsp of ghee.
Gradually add lukewarm water, a little at a time, mixing with your fingers to form a shaggy dough.
Knead the dough on a clean surface for 8-10 minutes, using the heel of your palm to push and fold until it is smooth, soft, and pliable, but not sticky.
Cover the dough with a damp cloth or a lid and let it rest for at least 20-30 minutes. This step is crucial for relaxing the gluten and ensuring soft rotis.
2
Divide and roll the rotis
After resting, knead the dough for another minute.
Divide the dough into 8 equal-sized portions and roll each into a smooth, crack-free ball.
Take one dough ball, flatten it, and dip it in dry atta for dusting.
On a rolling board, use a rolling pin to roll it into an even circle about 6-7 inches in diameter. Ensure the edges are as thin as the center for proper puffing.
3
Cook the roti
Heat a flat griddle (tawa) over medium-high heat. It's ready when a pinch of flour sprinkled on it sizzles and turns brown in seconds.
Place the rolled roti on the hot tawa. Cook for about 20-30 seconds, until you see small bubbles appear on the surface.
Using tongs, flip the roti. Cook the second side for about 45-60 seconds, until light brown spots appear.
4
Puff the roti
Using tongs, carefully remove the roti from the tawa and place it directly over a medium-high open flame. It should puff up into a ball almost instantly. Flip it once and remove immediately to avoid burning.
Alternatively, if you don't have a gas stove, flip the roti back onto the tawa and gently press the edges with a folded kitchen towel. This traps steam and helps the roti puff up.
Once puffed, immediately remove the roti from the heat.
5
Finish and serve
Brush one side with ghee, if desired, for extra flavor and softness.
Place the finished roti in a casserole dish or a container lined with a clean kitchen towel to keep them soft and warm.
Repeat the process for all remaining dough balls. Serve hot with your favorite dal, curry, or sabzi.
2 tbsp Coriander Leaves (Freshly chopped, for garnish)
1 tbsp Lemon Juice (Optional, for garnish)
Instructions
1
Cook the Chana Dal
Rinse 1 cup of chana dal under running water until the water runs clear. Soak it in ample water for at least 2 hours, or up to 4 hours for faster cooking.
Drain the soaking water. Transfer the dal to a pressure cooker. Add 3 cups of fresh water, 0.5 tsp turmeric powder, and 0.75 tsp of salt.
Secure the lid and pressure cook on medium heat for 4-5 whistles, which takes about 15-20 minutes. The dal should be soft and cooked through but still hold its shape.
Allow the pressure to release naturally. Open the cooker and gently mash about a quarter of the dal against the side with a spoon to create a thicker, creamier consistency.
2
Prepare the Masala Base
While the dal cooks, heat 2 tbsp of oil in a kadai or heavy-bottomed pan over medium heat.
Add 1 tsp of cumin seeds and let them sizzle and become fragrant. Add 0.25 tsp of hing and sauté for 10 seconds.
Add 1 finely chopped onion and cook for 4-5 minutes until it becomes soft and translucent.
Add 1 tbsp grated ginger, 5 minced garlic cloves, and 2 slit green chilies. Sauté for about 1 minute until the raw aroma disappears.
Add 2 finely chopped tomatoes and cook for 5-6 minutes, stirring occasionally, until they turn soft, mushy, and start to release oil.
Reduce the heat and add the spice powders: 0.75 tsp Kashmiri red chili powder and 1.5 tsp coriander powder. Stir well and cook for another minute until the masala is fragrant and oil separates from the sides.
3
Combine and Simmer
Carefully pour the cooked chana dal into the pan with the prepared masala.
Add the remaining 0.5 tsp of salt (or to taste) and 0.5 tsp of garam masala. Stir everything together gently.
Bring the dal to a gentle simmer. Let it cook, uncovered, for 5-7 minutes, allowing the dal to absorb the flavors of the masala. If the dal seems too thick, add a splash of hot water to reach your desired consistency.
4
Prepare the Final Tempering (Tadka)
In a small tadka pan or skillet, heat 1.5 tbsp of ghee over low-medium heat until it melts.
Add 2 whole dried red chilies and sauté for about 30 seconds until they puff up slightly and darken in color.
Turn off the heat to prevent the spices from burning. Immediately add 1 tsp of crushed kasuri methi and give it a quick stir in the hot ghee.
5
Garnish and Serve
Immediately pour the sizzling hot tempering over the simmering dal. You should hear a satisfying sizzle.
Garnish with 2 tbsp of fresh chopped coriander leaves and a squeeze of 1 tbsp lemon juice (if using).
Gently mix the tempering into the dal. Let it rest for 5 minutes for the flavors to meld beautifully. Serve hot with steamed rice, jeera rice, or fresh rotis.
