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A classic Bengali stir-fry where bitter gourd is sliced thin and fried to a delightful crispness. A hint of sweetness balances the bitterness, making it a perfect side for dal and rice.
Prepare the Bitter Gourd
Temper the Spices (Phodon)
Sauté Vegetables
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A classic Bengali stir-fry where bitter gourd is sliced thin and fried to a delightful crispness. A hint of sweetness balances the bitterness, making it a perfect side for dal and rice.
This bengali recipe takes 35 minutes to prepare and yields 4 servings. At 185.26 calories per serving with 1.94g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Fry until Crisp
Finish and Serve
Add a handful of fried 'bori' (sun-dried lentil dumplings) towards the end of cooking for a delightful crunch and added protein. This is a very traditional Bengali addition.
For a nutty flavor, sprinkle 1-2 tablespoons of dry roasted poppy seeds (posto) over the bhaji just before serving.
You can make this dish without potatoes for a lower-carb option. Simply increase the amount of bitter gourd slightly to compensate.
Bitter gourd contains compounds like charantin and polypeptide-p, which have been shown to have a blood glucose-lowering effect, making it beneficial for managing blood sugar levels.
Both bitter gourd and turmeric are packed with antioxidants that help combat oxidative stress and reduce cellular damage in the body, supporting overall health.
The dietary fiber from the vegetables aids in digestion, prevents constipation, and promotes regular bowel movements, contributing to a healthy gut microbiome.
Bitter gourd is an excellent source of Vitamin C, an important micronutrient that helps in boosting immunity and protecting the body against infections.
Besides salting and squeezing, you can also soak the sliced bitter gourd in tamarind water or a diluted yogurt mixture for 20-30 minutes before squeezing and cooking. This helps to further mellow its sharp taste.
Yes, it is very healthy. Bitter gourd is renowned for its blood sugar-lowering properties and is rich in vitamins and antioxidants. The dish is also high in fiber and uses minimal spices, making it a nutritious side.
One serving of Tita Karela Bhaji contains approximately 120-140 calories, primarily from the potatoes and mustard oil. The exact count can vary based on the amount of oil used.
Yes, you can use any neutral vegetable oil like sunflower or canola oil. However, mustard oil provides a unique pungent flavor that is authentic to Bengali cuisine and highly recommended for this dish.
Store any leftovers in an airtight container in the refrigerator for up to 2 days. The bhaji may lose some of its crispness upon reheating. For best results, reheat in a pan over low heat to help it crisp up again.