Bihari Karela

Bihari Karela is a flavorful and healthy dish that showcases the unique bitterness of bitter gourd, balanced with spices and a touch of sweetness. This traditional Indian recipe is perfect for a nutritious lunch, offering a delightful combination of textures and flavors.

Ingredients

• Bitter gourd (karela) - 200 grams
• Onion - 1 medium (150 grams, thinly sliced)
• Tomato - 1 medium (100 grams, chopped)
• Ginger - 1 teaspoon (grated)
• Garlic - 2 cloves (minced)
• Green chili - 1 (slit)
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Mustard oil - 2 tablespoons
• Salt - to taste
• Cilantro - for garnish (a handful, chopped)

Steps

1. Wash the bitter gourd thoroughly, slice it in half lengthwise, and remove the seeds. Cut it into thin slices and sprinkle with salt. Let it sit for 10 minutes to reduce bitterness.
2. In a pan, heat mustard oil over medium heat. Once hot, add the thinly sliced onions and sauté until golden brown.
3. Add the grated ginger, minced garlic, and slit green chili to the onions. Cook for another 2-3 minutes until fragrant.
4. Stir in the chopped tomatoes, turmeric powder, red chili powder, and salt. Cook until the tomatoes soften and the oil begins to separate, about 5 minutes.
5. Rinse the salted bitter gourd slices under running water to remove excess salt. Squeeze out the water and add the karela to the pan.
6. Mix well to coat the bitter gourd with the spices. Cover and cook on low heat for about 10-15 minutes, stirring occasionally, until the karela is tender.
7. Sprinkle garam masala over the cooked karela, mix well, and cook for another minute.
8. Garnish with chopped cilantro before serving.

Nutrition

• Calories: 150
• Protein: 3 g
• Carbs: 15 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.2 L

Health Benefits

• Rich in antioxidants and vitamins, especially vitamin C.
• Supports digestive health and may help in managing blood sugar levels.

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