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A classic Andhra stir-fry where bitter gourd is cooked until perfectly crisp and tossed with spices. A hint of sweetness balances the bitterness, making it a delicious side dish that pairs wonderfully with rice and sambar.
Prepare the Bitter Gourd
Fry the Bitter Gourd
A classic Andhra stir-fry where bitter gourd is cooked until perfectly crisp and tossed with spices. A hint of sweetness balances the bitterness, making it a delicious side dish that pairs wonderfully with rice and sambar.
This andhra recipe takes 45 minutes to prepare and yields 4 servings. At 212.62 calories per serving with 3.87g of protein, it's a moderately challenging recipe perfect for lunch or dinner or side.
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Prepare the Tempering (Tadka)
Combine and Finish
Serving
For a different flavor, substitute the crushed peanuts with 3 tbsp of Kobbari Karam (a dry coconut-garlic spice powder) at the end.
Add 1-2 dried red chilies to the tempering along with the mustard seeds for extra heat and aroma.
For a healthier, lower-oil version, toss the salted and squeezed bitter gourd slices with 1 tbsp of oil and air-fry at 180°C (350°F) for 10-12 minutes until crisp before adding to the tempering.
Bitter gourd contains an insulin-like compound called Polypeptide-p (or p-insulin) and charantin, which have been shown to help lower blood glucose levels, making it beneficial for managing diabetes.
Packed with Vitamin C and other powerful antioxidants, bitter gourd helps combat oxidative stress by neutralizing harmful free radicals, which supports overall cellular health and may reduce the risk of chronic diseases.
The dietary fiber in bitter gourd promotes healthy digestion, aids in regular bowel movements, and helps prevent constipation. It also stimulates the secretion of gastric juices, improving overall digestive function.
The most effective method is to slice the bitter gourd, toss it with salt and turmeric, let it rest for 20-30 minutes, and then firmly squeeze out all the bitter juice. Frying until crisp and adding a sweetener like jaggery also significantly balances the flavor.
Yes, in moderation. Bitter gourd itself is incredibly healthy, packed with nutrients and known for its blood sugar-regulating properties. However, this recipe involves shallow frying, which adds calories from oil. For a healthier version, you can air-fry or bake the bitter gourd slices.
One serving (approximately 1 cup or 140g) contains around 180-220 calories. The majority of the calories come from the cooking oil and peanuts. The exact count can vary based on the amount of oil absorbed during frying.
Absolutely. For a Sattvic or Jain-friendly version, you can omit the onions and garlic. The dish will still be delicious, with the primary flavors coming from the bitter gourd and spices. You can add a pinch of asafoetida (hing) to the tempering for a savory depth.
Sogginess usually occurs for a few reasons: not squeezing out enough water after salting, overcrowding the pan, or frying on heat that is too high, which burns the outside before the inside crisps up. To ensure crispiness, fry in batches on a steady medium-low heat.
This recipe goes great with these complete meals
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