Bitter Gourd Soup

Bitter Gourd Soup is a nutritious and flavorful Indian dish that combines the distinct taste of bitter gourd with aromatic spices and vegetables. This wholesome soup is not only soothing but also packed with health benefits, making it a perfect addition to your meal plan.

Ingredients

• Bitter gourd - 150 grams
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Green chili - 1, slit
• Vegetable broth - 500 ml
• Cumin seeds - 1/2 teaspoon
• Turmeric powder - 1/4 teaspoon
• Coriander powder - 1/2 teaspoon
• Salt - to taste
• Black pepper - to taste
• Cilantro - for garnish
• Lemon juice - 1 tablespoon

Steps

1. Wash and slice the bitter gourd into thin rings, removing the seeds if desired. Soak in salted water for 10 minutes to reduce bitterness, then drain.
2. In a pot, heat a tablespoon of oil over medium heat. Add cumin seeds and let them sizzle for a few seconds.
3. Add chopped onions and sauté until they become translucent.
4. Stir in the minced garlic, grated ginger, and slit green chili. Cook for another minute until fragrant.
5. Add the chopped tomato, turmeric powder, coriander powder, and salt. Cook until the tomatoes soften and release their juices.
6. Incorporate the sliced bitter gourd and sauté for about 5 minutes, allowing them to cook slightly.
7. Pour in the vegetable broth and bring to a boil. Reduce the heat and let it simmer for 15 minutes.
8. Adjust seasoning with black pepper and more salt if needed. Add lemon juice just before serving.
9. Serve hot, garnished with chopped cilantro.

Nutrition

• Calories: 80
• Protein: 3 g
• Carbs: 15 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 2 g
• Saturated Fat: 0.5 g
• Unsaturated Fat: 1.5 g
• Water: 0.5 L

Health Benefits

• Rich in antioxidants, which help in fighting oxidative stress.
• Supports blood sugar regulation, making it beneficial for diabetics.

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