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A classic Indian stir-fry where bitter gourd is cooked with onions and aromatic spices. A touch of sweetness balances the bitterness, making it a delicious and healthy side dish that pairs perfectly with roti.
For 4 servings
Prepare the Bitter Gourd (25-30 minutes)
Sauté Aromatics (8-10 minutes)
Cook the Bitter Gourd (12-15 minutes)
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A classic Indian stir-fry where bitter gourd is cooked with onions and aromatic spices. A touch of sweetness balances the bitterness, making it a delicious and healthy side dish that pairs perfectly with roti.
This indian recipe takes 60 minutes to prepare and yields 4 servings. At 164.32 calories per serving with 2.73g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Add Spices and Finish (3-5 minutes)
Serve
Add one small potato, finely diced, along with the onions to make the dish more filling and to help absorb some of the bitterness.
Add 1/4 cup of grated fresh or desiccated coconut towards the end of cooking for a coastal flavor and a slightly sweet, nutty texture.
Increase the amount of onions to three and cook them until deeply caramelized for a sweeter, richer flavor profile. You can also add a chopped tomato after the onions are browned.
For a different preparation, slit the karela lengthwise, deseed, and stuff them with the onion and spice mixture before pan-frying them slowly until tender.
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 highly beneficial for individuals managing diabetes.
It is an excellent source of Vitamin C, which boosts the immune system, Vitamin A for vision health, and folate. It also provides essential minerals like potassium, zinc, and iron.
The high fiber content in bitter gourd promotes healthy digestion, prevents constipation, and supports a healthy gut microbiome. Spices like cumin and asafoetida further aid digestive processes.
In traditional medicine, bitter gourd is valued for its blood-purifying properties. Its antioxidant and antimicrobial properties can help cleanse the blood, leading to improved skin health and a reduction in skin ailments.
Besides salting and squeezing, you can also blanch the sliced karela in boiling water for 2-3 minutes before cooking. Another method is to soak the salted slices in a diluted yogurt or buttermilk mixture for 30 minutes before squeezing and cooking. Using ample onions, jaggery, and amchur also helps significantly.
Yes, Karela Bhaji is very healthy. Bitter gourd is renowned for its health benefits, particularly its ability to help regulate blood sugar levels. It's also packed with vitamins, minerals, and dietary fiber. This recipe uses minimal oil and wholesome spices, making it a nutritious addition to any meal.
One serving of Karela Bhaji (approximately 150g) contains around 120-150 calories. The exact count can vary based on the amount of oil used and the size of the onions.
While onions provide essential sweetness to balance the bitterness, you can make it without them. To compensate, you might need to slightly increase the amount of jaggery or add other sweet elements like grated coconut or a small amount of crushed peanuts.
Karela Bhaji pairs wonderfully with Indian flatbreads like roti, chapati, or paratha. It also serves as an excellent side dish in a larger meal with dal (lentil curry) and steamed rice.