Bitter gourd recipe (karela)

 Delicious and Healthy Bitter Gourd (Karela) Recipe: A Tasty Way to Enjoy a Nutritional Powerhouse

Bitter gourd, or bitter gourd , is a vegetable that often gets a bad rap because of its bitter taste. However, once you learn how to cook it right, it can be transformed into a delicious dish. Not only is it tasty, but bitter gourd is also packed with nutrients, making it a fantastic addition to your diet. Rich in antioxidants, vitamins, and minerals, bitter gourd is known for its many health benefits, including lowering blood sugar levels, boosting immunity, and improving digestion.

Here's a simple yet flavorful recipe that will turn this bitter vegetable into a delightful dish.

Stir-fried Bitter Gourd (Karela) Recipe

Ingredients:

• 2-3 medium-sized bitter gourds (bitter gourds)
• 1 large onion, thinly sliced
• 2-3 green chilies, chopped (adjust according to your spice preference)
• 1 tsp cumin seeds
• 1 tsp turmeric powder
• 1 tsp red chilli powder
• 1 tsp coriander powder
• ½ tsp garam masala
• 1 tsp amchur powder (dry mango powder) or lemon juice
• Salt to taste
• 2-3 tbsp mustard oil (or vegetable oil)
• Fresh coriander leaves for garnish

Preparation Steps:

1. Prepare the bitter gourd:

• Start by washing the bitter gourd thoroughly under running water.
• Slice the bitter gourds thinly (you can remove the seeds if you prefer a milder taste). Sprinkle salt over the slices and let them sit for 20-30 minutes. This process helps to reduce the bitterness.
• After 30 minutes, squeeze the water out of the bitter gourd slices and rinse them well to get rid of excess salt.

2. Cook the bitter gourd:

• Heat oil in a pan over medium heat. Once hot, add cumin seeds and let them crackle.
• Add the sliced ​​onions and green chilies. Sauté the onions until they turn golden brown.
• Add the bitter gourd slices to the pan and stir well.
• Sprinkle turmeric powder, red chili powder, and coriander powder. Mix everything thoroughly to coat the bitter gourd with the spices.

3.Cook to perfection:

• Cover the pan and let the bitter gourd cook on low heat for about 15-20 minutes. Stir occasionally to prevent sticking.
• Once the bitter gourd is tender and cooked through, remove the lid and cook uncovered for another 5-7 minutes. This helps to evaporate any excess moisture and gives the dish a nice crispy texture.
• Add the amchur powder or a squeeze of lemon juice for tanginess, and finish with garam masala for a lovely, aromatic touch.

4. Garnish and serve:

• Turn off the heat and garnish the dish with freshly chopped coriander leaves.
• Serve your stir-fried bitter gourd hot with chapati, paratha, or steamed rice.

Tips to Reduce Bitterness:

1. Salt it: As mentioned, salting and resting the bitter gourd slices before cooking helps draw out some of the bitterness.
2. Use tangy ingredients: Adding amchur powder or lemon juice balances the bitterness with a tangy flavor, making it more palatable.
3. Pair it with onions: Onions not only add sweetness but also help mellow down the sharp bitterness of karela .

Health Benefits of Bitter Gourd:

• Blood Sugar Control: Karela is known for its ability to regulate blood sugar levels, making it beneficial for people with diabetes.
• Rich in Antioxidants: It contains antioxidants like vitamin C, which helps in fighting free radicals and boosting immunity.
• Improves Digestion: Bitter gourd stimulates digestion and aids in detoxifying the liver.
• Low in Calories: Perfect for those on a weight loss journey, bitter gourd is low in calories but high in fiber, keeping you full longer.

Conclusion:

While bitter gourd may not be everyone's favorite vegetable due to its distinct flavor, this recipe can change your perspective. It combines the bitter taste with aromatic spices and the sweetness of onions, creating a balanced, tasty dish. So, next time you see bitter gourds at the market, don't hesitate to pick them up and give this healthy and delicious recipe a try!