Bitter Gourd Salad

Bitter Gourd Salad is a refreshing and nutritious dish that balances the distinct bitterness of bitter gourd with vibrant vegetables and zesty dressing. This salad is not only a feast for the eyes but also a powerhouse of health benefits.

Ingredients

• Bitter gourd - 100 grams
• Cucumber - 1 medium, diced
• Tomato - 1 medium, diced
• Red onion - 1 small, finely chopped
• Fresh coriander leaves - 2 tablespoons, chopped
• Lemon juice - 1 tablespoon
• Olive oil - 1 tablespoon
• Salt - to taste
• Black pepper - to taste
• Chaat masala - 1/2 teaspoon (optional)

Steps

1. Wash the bitter gourd thoroughly and slice it thinly. Remove seeds if necessary.
2. Sprinkle salt over the sliced bitter gourd and let it sit for about 10 minutes to reduce bitterness.
3. In the meantime, prepare the other vegetables: dice the cucumber, tomato, and finely chop the red onion and coriander leaves.
4. After 10 minutes, rinse the bitter gourd slices under running water to remove excess salt and bitterness. Pat dry with a paper towel.
5. In a mixing bowl, combine the rinsed bitter gourd, cucumber, tomato, red onion, and coriander leaves.
6. In a small bowl, whisk together lemon juice, olive oil, black pepper, and chaat masala if using.
7. Pour the dressing over the salad and toss gently to combine all ingredients evenly.
8. Serve immediately for the freshest taste, or chill for 10 minutes before serving.

Nutrition

• Calories: 120
• Protein: 3 g
• Carbs: 10 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 150 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.2 L

Health Benefits

• Rich in vitamins and minerals, particularly vitamin C and potassium.
• May help regulate blood sugar levels and improve digestive health.

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