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Crispy, shallow-fried bitter gourd slices, a classic Goan side dish. The perfect balance of bitter, spicy, tangy, and sweet flavors makes this a delicious accompaniment to rice and curry.
Prepare the Bitter Gourd
Marinate the Slices
Coat for Frying
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Crispy, shallow-fried bitter gourd slices, a classic Goan side dish. The perfect balance of bitter, spicy, tangy, and sweet flavors makes this a delicious accompaniment to rice and curry.
This goan recipe takes 50 minutes to prepare and yields 4 servings. At 93.82 calories per serving with 1.92g of protein, it's a beginner-friendly recipe perfect for side or snack.
Shallow Fry the Phodis
Serve
For a spicier version, add 1/2 tsp of black pepper powder to the masala mix or use a spicier variety of red chili powder like Kashmiri for color and Byadgi for heat.
For a different texture, you can substitute rice flour with an equal amount of besan (gram flour). This will result in a softer, more pakora-like coating.
This same masala and coating can be used to make phodis with other vegetables like eggplant (brinjal), potato, raw banana, or breadfruit.
Bitter gourd contains active compounds like charantin and polypeptide-p, which have been shown to have a blood glucose-lowering effect, making it beneficial for managing blood sugar levels.
This dish is a good source of antioxidants from bitter gourd, turmeric, and tamarind. These compounds help combat oxidative stress caused by free radicals and reduce inflammation in the body.
Bitter gourd is known to stimulate digestive enzymes, promoting better gut health. The addition of hing (asafoetida) in the masala helps in preventing gas and bloating, further aiding digestion.
The key is the salting process. After slicing, generously salt the pieces and let them rest for at least 20-30 minutes. Then, squeeze out as much liquid as you can. This process removes a significant amount of the bitter juices. The addition of tamarind and jaggery in the marinade also helps balance the remaining bitterness.
Yes, for a healthier alternative, you can bake or air-fry them. For baking, preheat your oven to 200°C (400°F), arrange the coated slices on a baking sheet, spray with oil, and bake for 15-20 minutes, flipping halfway. For air frying, cook at 180°C (360°F) for 10-12 minutes, flipping once. The texture will be less crispy than the fried version but still delicious.
Bitter gourd itself is incredibly healthy, known for its blood sugar-regulating properties and high nutrient content. This recipe involves shallow frying, which adds calories from oil. To make it healthier, opt for baking or air-frying and use minimal oil.
One serving of Karathe Phodi contains approximately 95-105 calories, based on the specified ingredients and shallow-frying method. The exact count can vary with the amount of oil absorbed.
Karathe Phodi is best enjoyed immediately while it's hot and crispy. If you have leftovers, store them in an airtight container in the refrigerator for up to 2 days. They will lose their crispiness but can be reheated in a hot pan or an air fryer for a few minutes to bring back some of the crunch.