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A classic North Indian stir-fry featuring bitter melon, sautéed with onions, tomatoes, and aromatic spices. This recipe uses a special technique to reduce bitterness, making it a delicious and healthy side dish.
For 4 servings
Prepare the Bitter Gourd
Sauté Aromatics
Cook the Bitter Gourd
A classic North Indian stir-fry featuring bitter melon, sautéed with onions, tomatoes, and aromatic spices. This recipe uses a special technique to reduce bitterness, making it a delicious and healthy side dish.
This north_indian recipe takes 45 minutes to prepare and yields 4 servings. At 167.12 calories per serving with 2.94g of protein, it's a moderately challenging recipe perfect for lunch or dinner or side.
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Add Spices and Tomatoes
Finish the Sabzi
Serve
Instead of slicing, slit the bitter gourds lengthwise, deseed, and fill with a spice mix of onions, garlic, fennel, coriander, and amchur. Pan-fry or bake until tender.
Add one peeled and diced potato along with the onions to make the dish more filling and to help absorb some of the bitterness.
Prepare with a tempering of mustard seeds, urad dal, and curry leaves. Finish with a sprinkle of grated coconut instead of garam masala for a different flavor profile.
For a nutty flavor and thicker coating, add 1-2 tablespoons of besan (gram flour) after sautéing the onions and roast it for a couple of minutes until fragrant before adding the karela.
Bitter gourd contains an insulin-like compound called Polypeptide-p or p-insulin which has been shown to help lower blood sugar levels, making it highly beneficial for individuals with diabetes.
The high fiber content in bitter gourd aids in digestion, promotes regular bowel movements, and helps prevent constipation. Spices like fennel and cumin also support a healthy gut.
This dish is a good source of antioxidants, including Vitamin C and flavonoids from the bitter gourd and spices, which help protect the body against damage from harmful free radicals.
Bitter gourd is rich in Vitamin C, which is essential for a strong immune system. It helps fight off infections and illnesses.
The most effective method is to scrape the skin, slice the karela, rub it with salt, and let it rest for 30 minutes. Then, squeeze out all the bitter juice before cooking. Sautéing onions until golden brown and adding a little sugar, jaggery, or tangy amchur powder also helps balance the bitterness.
Yes, Karela Sabzi is very healthy. Bitter gourd is renowned for its health benefits, particularly its ability to help regulate blood sugar levels. It's also low in calories, high in fiber, and packed with vitamins and antioxidants.
One serving of this Karela Sabzi (approximately 1 cup or 210g) contains around 130-150 calories, depending on the amount of oil used. It's a light and nutritious side dish.
Yes, you can make it without onions. However, onions add a crucial sweetness that balances the bitterness of the karela. If you omit them, you might want to add a little extra sugar or jaggery to compensate.
Karela Sabzi pairs wonderfully with Indian flatbreads like roti, chapati, or paratha. It also serves as an excellent side dish in a traditional Indian meal alongside dal (lentil curry) and steamed rice.
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