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A classic Odia dish where bitter gourd is thinly sliced and pan-fried until crisp. This simple yet flavorful stir-fry beautifully balances the vegetable's natural bitterness with mild spices, making it a perfect side for rice and dal.
Prepare the Bitter Gourd
Temper Spices and Sauté Aromatics
Cook the Vegetables
A classic Odia dish where bitter gourd is thinly sliced and pan-fried until crisp. This simple yet flavorful stir-fry beautifully balances the vegetable's natural bitterness with mild spices, making it a perfect side for rice and dal.
This odia recipe takes 35 minutes to prepare and yields 4 servings. At 183.47 calories per serving with 2.75g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
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Fry and Season
Serve
Add thinly sliced brinjal (eggplant) or drumsticks along with the potatoes for added texture and flavor.
For a garlicky twist, add 2-3 cloves of crushed garlic with the onions and sauté until fragrant.
Sprinkle a little amchur (dry mango powder) at the end of cooking for a tangy finish that also helps cut the bitterness.
For a lower-oil version, you can air-fry the salted and squeezed bitter gourd and potatoes until crisp, then toss them with the sautéed onion and spice mixture.
Bitter gourd contains an insulin-like compound called Polypeptide-p or p-insulin, which has been shown to help lower blood glucose levels, making it beneficial for diabetic diets.
This dish is a good source of dietary fiber from bitter gourd, potato, and onion, which aids in digestion, prevents constipation, and supports a healthy gut microbiome.
Bitter gourd is packed with Vitamin C and other antioxidants that help fight free radicals, reduce oxidative stress, and boost the immune system.
Spices like turmeric and components of panch phoron like fenugreek have natural anti-inflammatory properties that can help reduce inflammation in the body.
The key is to salt and thoroughly squeeze out the juice from the bitter gourd. You can also add a bit more potato or onion, or a slightly larger pinch of sugar or a squeeze of lemon juice at the end to balance the flavors.
Yes, it is quite healthy. Bitter gourd is renowned for its health benefits, including aiding in blood sugar control. The dish is rich in fiber and vitamins. Using the shallow-frying method with moderate oil makes it a nutritious side dish.
One serving of Kalara Bhaja contains approximately 150-170 calories, primarily from the vegetables and the oil used for frying.
Panch Phoron gives this dish its characteristic Odia flavor. If you don't have it, you can use 1/2 tsp of mustard seeds and 1/2 tsp of cumin seeds as a substitute, though the taste will be different.
Store leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, pan-fry it for a few minutes to help it regain some of its crispiness. Avoid microwaving, as it will make the bhaja soggy.
You can slice the vegetables a few hours ahead. However, you should only salt and squeeze the bitter gourd just before you plan to cook, as it will continue to release water and can become limp if left for too long.
This recipe goes great with these complete meals
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