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A delicious North Indian stir-fry that masterfully transforms bitter gourd into a savory delight. A balanced blend of spices, onions, and a hint of tanginess makes this a surprisingly addictive side dish that pairs perfectly with roti or dal.
For 4 servings
Prepare the Bitter Gourd (30-minute inactive time)
Sauté the Bitter Gourd
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A delicious North Indian stir-fry that masterfully transforms bitter gourd into a savory delight. A balanced blend of spices, onions, and a hint of tanginess makes this a surprisingly addictive side dish that pairs perfectly with roti or dal.
This north_indian recipe takes 80 minutes to prepare and yields 4 servings. At 165.04 calories per serving with 2.97g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Prepare the Masala Base
Cook the Masala
Combine and Finish
Instead of chopping, slit the karela lengthwise, deseed, and stuff them with the cooked onion-tomato masala mixed with some besan (gram flour). Then, shallow fry until cooked.
Add 1-2 medium-sized potatoes, cubed, and sauté them along with the bitter gourd in step 2 until they are cooked through.
Use coconut oil for cooking. In the tempering (step 3), add 1/2 tsp mustard seeds and a sprig of curry leaves along with the cumin seeds.
Add 2-3 tablespoons of soaked chana dal (split chickpeas) along with the onions and cook until the dal is tender before proceeding with the recipe.
Bitter gourd contains active substances with anti-diabetic properties, including charantin, which is known for its blood glucose-lowering effect, and an insulin-like compound known as polypeptide-p.
This dish is high in dietary fiber, which aids in digestion, prevents constipation, and helps maintain a healthy gut. Fiber also contributes to a feeling of fullness, which can help with weight management.
Loaded with spices like turmeric and ingredients like tomatoes, this dish is a good source of antioxidants that help combat oxidative stress and reduce inflammation in the body.
Bitter gourd is an excellent source of Vitamin C, an important micronutrient that helps in disease prevention, bone formation, and wound healing, thereby strengthening the immune system.
Besides salting, you can soak the chopped karela in buttermilk or a diluted yogurt mixture for 30 minutes before squeezing and cooking. Also, ensuring the onions are well-caramelized and using jaggery or a little sugar helps balance the flavors.
Yes, it is very healthy. Bitter gourd is renowned for its blood sugar-lowering properties, is packed with vitamins and fiber, and purifies the blood. This recipe uses minimal oil and is rich in beneficial spices.
One serving of Karela Masala contains approximately 160-190 calories, making it a light and healthy side dish. The exact count depends on the amount of oil used.
Absolutely. For a Jain or Sattvic version, simply omit the onions and ginger-garlic paste. You can add a pinch of asafoetida (hing) to the hot oil for a similar savory flavor base.
Karela Masala pairs wonderfully with hot chapatis or rotis. It also serves as an excellent side dish in a traditional Indian meal with dal, rice, and yogurt (curd).
Yes, you can complete step 1 (chopping, salting, and squeezing the karela) a day in advance. Store the squeezed karela in an airtight container in the refrigerator.