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A classic Bengali side dish where bitter gourd is sliced thin and fried until delightfully crispy. This simple preparation with mustard oil balances the natural bitterness, making it a perfect accompaniment to dal and rice.
Prepare the Bitter Gourd
Marinate and Rest
Heat the Oil
Fry the Slices
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A classic Bengali side dish where bitter gourd is sliced thin and fried until delightfully crispy. This simple preparation with mustard oil balances the natural bitterness, making it a perfect accompaniment to dal and rice.
This bengali recipe takes 30 minutes to prepare and yields 4 servings. At 113.7 calories per serving with 0.71g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Cook to a Crisp
Serve
Add one small potato, thinly sliced, and fry it along with the bitter gourd for a classic combination.
Sprinkle 1-2 teaspoons of poppy seeds (posto) over the bhaja during the last 2 minutes of frying for a nutty flavor and texture.
Add one slit green chili along with the nigella seeds or a pinch of red chili powder for a touch of heat.
Add one thinly sliced onion and fry until golden before adding the bitter gourd for a sweeter, more complex flavor.
Bitter gourd contains active compounds like charantin and polypeptide-p, which mimic insulin and help lower blood glucose levels, making it highly beneficial for individuals with diabetes.
It is an excellent source of Vitamin C, which boosts immunity, Vitamin A for vision health, and folate, which is crucial for cell growth. It also provides essential minerals like potassium and iron.
The high fiber content in bitter gourd promotes healthy digestion, prevents constipation, and supports a healthy gut microbiome.
Being low in calories and high in fiber, bitter gourd helps you feel full for longer, reducing overall calorie intake and aiding in weight management goals.
The key is to slice it very thinly, then toss with salt and let it rest for 15 minutes. Squeeze out the bitter juices before frying. Adding a small pinch of sugar at the end also helps balance the bitterness without making it sweet.
Bitter gourd itself is very healthy, packed with nutrients and known for its blood sugar-regulating properties. However, this recipe involves shallow frying in oil, which adds calories. It can be part of a healthy diet when consumed in moderation.
A single serving of Ucche Bhaja contains approximately 110-130 calories, primarily from the mustard oil used for frying. The bitter gourd itself is very low in calories.
Yes, you can. After marinating and squeezing the slices, toss them with just 1-2 teaspoons of oil. Air fry at 180°C (350°F) for 10-12 minutes, shaking the basket halfway through, until they are golden and crisp.
Ucche is the smaller, more tender, and often more intensely bitter variety of bitter gourd popular in Eastern India. Karela is the larger, thicker-skinned variety commonly found across the rest of India.
Store any leftover Ucche Bhaja in an airtight container in the refrigerator for up to 2 days. To regain some crispiness, reheat it in a hot pan for a few minutes before serving.