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A simple yet flavorful South Indian stir-fry where bitter gourd is cooked with aromatic spices and a touch of jaggery to balance the bitterness. A healthy side dish that pairs perfectly with rice and sambar.
Prepare the Bitter Gourd
Temper Spices and Sauté Aromatics
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A simple yet flavorful South Indian stir-fry where bitter gourd is cooked with aromatic spices and a touch of jaggery to balance the bitterness. A healthy side dish that pairs perfectly with rice and sambar.
This south_indian recipe takes 50 minutes to prepare and yields 4 servings. At 159.6 calories per serving with 2.56g of protein, it's a moderately challenging recipe perfect for lunch or dinner or side.
Cook the Bitter Gourd
Add Spices and Finishing Touches
Serve
Add 1 teaspoon of tamarind paste along with the spice powders for a tangy flavor profile that complements the bitterness.
Stir in 2 tablespoons of coarsely ground roasted peanuts at the end for a delicious crunch and nutty taste.
Add 1 tablespoon of soaked chana dal (split chickpeas) along with the urad dal during tempering for extra texture.
Add one small, thinly sliced potato along with the onions and cook until tender before adding the bitter gourd for a more substantial dish.
Bitter gourd contains an insulin-like compound called Polypeptide-p or p-insulin which has been shown to control diabetes naturally. Regular consumption can help lower blood glucose levels.
Packed with Vitamin C and other powerful antioxidants, it helps fight free radical damage, reducing oxidative stress and supporting overall cellular health and immunity.
The high dietary fiber content in bitter gourd aids in digestion, promotes regular bowel movements, and helps prevent constipation, contributing to a healthy gut.
It is a great source of several key nutrients, including Vitamin C, Vitamin A, folate, potassium, zinc, and iron, which are essential for various bodily functions.
The most effective method is to slice the gourd, rub it with salt and a little turmeric, let it rest for 20 minutes, and then squeeze out all the bitter juice. This process removes a significant amount of the bitterness.
Yes, it is very healthy. Bitter gourd is renowned for its health benefits, including blood sugar regulation and being rich in vitamins and fiber. This recipe uses minimal oil and wholesome spices, making it a nutritious side dish.
One serving of this Bitter Gourd Stir Fry contains approximately 120-150 calories, depending on the amount of oil and coconut used. It is a low-calorie, high-fiber dish.
Absolutely. You can skip the onion for a simpler version. The dish will still be delicious, with the primary flavors coming from the bitter gourd and spices.
This dish, known as 'Pavakkai Poriyal' in Tamil, pairs perfectly with South Indian meals. Serve it with steamed rice, sambar, rasam, or kuzhambu. It also goes well with curd rice.
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in a pan or microwave before serving.