Bitter Gourd Stir Fry

Bitter Gourd Stir Fry is a vibrant and healthy Indian dish that balances the unique bitterness of bitter gourd with aromatic spices, creating a flavorful and satisfying meal. This dairy-free stir fry is packed with nutrients and is perfect for those seeking a light yet hearty dinner option.

Ingredients

• Bitter gourd - 200 grams
• Onion - 1 medium, thinly sliced
• Tomato - 1 medium, chopped
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1/2 teaspoon
• Mustard seeds - 1/2 teaspoon
• Red chili powder - 1/2 teaspoon
• Salt - to taste
• Oil (coconut or sunflower) - 2 tablespoons
• Fresh coriander leaves - for garnish

Steps

1. Wash the bitter gourd thoroughly, slice it in half lengthwise, and remove the seeds. Cut into thin half-moon slices.
2. In a pan, heat the oil over medium heat. Once hot, add the mustard seeds and cumin seeds. Sauté until they start to splutter.
3. Add the sliced onions to the pan and sauté until they become translucent.
4. Stir in the chopped tomato, turmeric powder, red chili powder, and salt. Cook until the tomatoes soften.
5. Add the sliced bitter gourd to the pan. Mix well to coat it with the spices.
6. Cover the pan and cook for about 10-15 minutes, stirring occasionally, until the bitter gourd is tender.
7. Once cooked, remove the lid and cook for an additional 2-3 minutes to allow any excess moisture to evaporate.
8. Garnish with fresh coriander leaves and serve hot.

Nutrition

• Calories: 120
• Protein: 3 g
• Carbs: 15 g
• Fiber: 6 g
• Sugar: 2 g
• Sodium: 150 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.2 L

Health Benefits

• Rich in vitamins and minerals, particularly vitamin C and folate.
• Contains compounds that may help regulate blood sugar levels.

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