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A delightful North Indian stir-fry where bitter gourd is tamed with a nutty coating of roasted chickpea flour and a blend of tangy spices. This recipe transforms the humble karela into a surprisingly delicious side dish.
For 4 servings
Prepare the Bitter Gourd (20 minutes)
Dry Roast the Besan (3-4 minutes)
Sauté Aromatics and Bitter Gourd (15-18 minutes)
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A delightful North Indian stir-fry where bitter gourd is tamed with a nutty coating of roasted chickpea flour and a blend of tangy spices. This recipe transforms the humble karela into a surprisingly delicious side dish.
This north_indian recipe takes 45 minutes to prepare and yields 4 servings. At 188.34 calories per serving with 4.31g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Add Spices and Finish (5 minutes)
Serve
Add one small, finely diced potato along with the onions for a heartier sabzi. You may need to cook it a bit longer until the potatoes are tender.
Add half a teaspoon of jaggery or sugar along with the spices to balance the bitterness and tanginess, creating a unique sweet, sour, and bitter flavor profile.
Instead of slicing, slit the karela lengthwise, deseed, and stuff with the roasted besan and spice mixture. Then, shallow fry until cooked through.
Add 2-3 tablespoons of coarsely crushed roasted peanuts along with the besan for extra crunch and nutty flavor.
Bitter gourd contains compounds like charantin and polypeptide-p, which have insulin-like properties that help in managing blood sugar levels, making it highly beneficial for diabetics.
Both bitter gourd and besan are excellent sources of dietary fiber, which aids digestion, promotes gut health, and helps in maintaining a healthy weight by providing a feeling of fullness.
This dish is a good source of Vitamin C, Vitamin A, folate, and antioxidants from bitter gourd, along with plant-based protein from besan, contributing to overall immunity and well-being.
Bitter gourd is known to cleanse the liver and improve its function. The antioxidants in the vegetable help in flushing out toxins and protecting the liver from damage.
Besides salting and squeezing, you can scrape the skin more thoroughly, remove all white pith and seeds, or blanch the salted slices in boiling water for 2 minutes before squeezing and cooking. Soaking in tamarind water or buttermilk for 30 minutes also helps.
Yes, it's very healthy. Bitter gourd is excellent for blood sugar management and is packed with vitamins and antioxidants. Besan (chickpea flour) adds protein and fiber. This dish is a great way to include a nutritious vegetable in your diet.
A typical serving of around 125g contains approximately 130-150 calories, primarily from the oil and besan. It is considered a low-calorie, nutrient-dense side dish.
Absolutely. For a no-onion version, simply skip the onions and proceed with the recipe. The dish will still be delicious, with the flavors of karela and besan being more prominent.
It can be stored in an airtight container in the refrigerator for up to 2-3 days. The texture might become slightly drier upon reheating, but the flavor will remain good. Reheat in a pan with a splash of water or in a microwave.