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A simple North Indian stir-fry where bitter gourd is thinly sliced and cooked with onions and spices until crisp. Salting the karela beforehand mellows its characteristic bitterness, making it a delicious and healthy side dish that pairs perfectly with rotis or dal rice.
Prepare the Bitter Gourd
Remove Bitterness
Sauté Onions and Spices
A simple North Indian stir-fry where bitter gourd is thinly sliced and cooked with onions and spices until crisp. Salting the karela beforehand mellows its characteristic bitterness, making it a delicious and healthy side dish that pairs perfectly with rotis or dal rice.
This north_indian recipe takes 70 minutes to prepare and yields 4 servings. At 150.41 calories per serving with 2.3g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Cook the Bhujia
Finish and Serve
Add one medium potato, thinly sliced, along with the onions. This makes the dish more substantial and adds a soft texture contrast.
In the last 5 minutes of cooking, sprinkle 2 tablespoons of gram flour (besan) over the bhujia and roast, stirring continuously, until it turns golden and aromatic.
Instead of slicing, slit the karela lengthwise, deseed, and stuff with the onion and spice mixture. Pan-fry until tender.
Add 2-3 tablespoons of coarsely crushed roasted peanuts at the end for a delightful crunch and nutty flavor.
Bitter gourd contains compounds like charantin and polypeptide-p, which have insulin-like properties that help lower blood glucose levels, making it highly beneficial for individuals with diabetes.
An excellent source of Vitamin C, which boosts immunity, Vitamin A for vision, and folate. It also provides essential minerals like potassium, zinc, and iron.
The high fiber content in bitter gourd aids in digestion, helps prevent constipation, and promotes a healthy gut microbiome by encouraging the growth of beneficial bacteria.
Its potent antioxidant and antimicrobial properties are believed to help in purifying the blood, which can lead to improved skin health and a reduction in issues like acne and blemishes.
The key to reducing bitterness is the salting and squeezing process. Ensure you let it rest for the full 30 minutes and squeeze out as much liquid as physically possible. Also, using sweet, well-caramelized onions and a sufficient amount of amchur (acid) helps balance the flavor.
Yes, it is very healthy. Bitter gourd is renowned for its health benefits, including blood sugar regulation. It's packed with vitamins, minerals, and fiber. This recipe uses minimal oil and focuses on whole ingredients.
One serving of this Karela Bhujia contains approximately 140-150 calories, making it a light and nutritious side dish. The majority of the calories come from the oil used for cooking.
You can, but the onions provide a crucial sweetness that balances the bitterness of the karela. If you omit them, consider adding a teaspoon of jaggery or a little more amchur powder to compensate.
Leftover Karela Bhujia can be stored in an airtight container in the refrigerator for up to 3-4 days. It often tastes even better the next day as the flavors meld together.
Yes, you can use frozen sliced bitter gourd. Thaw it completely, then squeeze out all the excess water before adding it to the pan. The final texture might be slightly softer than when using fresh karela.
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