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A classic Gujarati stir-fry where bitter gourd's sharp taste is beautifully balanced with the sweetness of jaggery and tang of tamarind. A unique and healthy dish that pairs perfectly with rotis and dal.
For 4 servings
Prepare the Bitter Gourd (10 mins prep + 30 mins rest)
Squeeze out Bitter Juices (5 mins)
Sauté Aromatics (5 mins)
A classic Gujarati stir-fry where bitter gourd's sharp taste is beautifully balanced with the sweetness of jaggery and tang of tamarind. A unique and healthy dish that pairs perfectly with rotis and dal.
This gujarati recipe takes 75 minutes to prepare and yields 4 servings. At 147.12 calories per serving with 1.68g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Cook the Karela (12 mins)
Add Spices and Flavorings (5 mins)
Garnish and Serve (3 mins)
Add 2-3 tablespoons of coarsely crushed roasted peanuts along with the jaggery for a nutty flavor and crunchy texture.
Add one small potato, peeled and finely diced, along with the onions. Cook until the potatoes are almost tender before adding the karela.
Instead of slicing, slit the karela and stuff them with a mixture of besan (gram flour), spices, peanuts, and coconut before cooking.
For a Jain or no-onion version, simply skip the onions. The dish will still be delicious.
Bitter gourd contains an insulin-like compound called Polypeptide-p or p-insulin, which has been shown to help control blood sugar levels naturally, making this dish particularly beneficial for diabetics.
Loaded with Vitamin C and other antioxidants, bitter gourd helps fight free radicals in the body, reducing oxidative stress and lowering the risk of chronic diseases.
The high fiber content in bitter gourd aids in digestion, promotes regular bowel movements, and helps prevent constipation. Spices like cumin and asafoetida also support a healthy gut.
The combination of vitamins and minerals in bitter gourd, along with the anti-inflammatory properties of turmeric, helps strengthen the immune system and protect the body against infections.
Besides salting, you can also soak the sliced karela in a diluted yogurt or buttermilk mixture for 30 minutes before squeezing and cooking. Scraping the outer skin more thoroughly also helps.
Yes, it is very healthy. Bitter gourd is renowned for its health benefits, particularly in managing blood sugar levels. It's also rich in vitamins, minerals, and dietary fiber. The use of jaggery and minimal oil makes this a nutritious side dish.
One serving of Karela nu Shaak (approximately 115g) contains around 100-120 calories, depending on the amount of oil and jaggery used. It's a low-calorie, high-fiber dish.
Yes, you can. If you want to avoid sweetness, you can omit the jaggery. The dish will have a more pronounced bitter and tangy flavor. Alternatively, you can use a pinch of sugar or a natural sweetener like date paste.
If you don't have tamarind pulp, you can use 1-2 teaspoons of lemon juice or 1/2 teaspoon of amchur (dry mango powder). Add it at the very end after turning off the heat.
You can store Karela nu Shaak in an airtight container in the refrigerator for up to 3-4 days. The flavors often improve overnight. Reheat gently on the stovetop or in the microwave before serving.
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