Bitter Gourd Stir-fry

Bitter Gourd Stir-fry is a flavorful and nutritious dish that highlights the unique taste of bitter gourd, complemented by spices and vegetables. This dairy-free recipe is perfect for a healthy Indian dinner, offering a delightful balance of flavors and textures.

Ingredients

• Bitter gourd - 200 grams
• Onion - 1 medium, thinly sliced
• Tomato - 1 medium, chopped
• Garlic - 2 cloves, minced
• Ginger - 1 inch, grated
• Green chili - 1, slit
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1/2 teaspoon
• Mustard seeds - 1/2 teaspoon
• Salt - to taste
• Oil (coconut or vegetable) - 2 tablespoons
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Fresh coriander leaves - for garnish

Steps

1. Wash the bitter gourd, slice it thinly, and remove the seeds if desired. Optionally, sprinkle some salt on the slices and let them sit for 10 minutes to reduce bitterness.
2. In a pan, heat the oil over medium heat. Add mustard seeds and cumin seeds, and allow them to splutter.
3. Add the sliced onions and sauté until they become translucent.
4. Stir in the minced garlic, grated ginger, and slit green chili, and cook for another 2 minutes until fragrant.
5. Add the bitter gourd slices to the pan, along with turmeric powder, coriander powder, and salt. Mix well to combine.
6. Cover the pan and cook for about 10-15 minutes on low heat, stirring occasionally, until the bitter gourd is tender.
7. Add the chopped tomato and garam masala, stir well, and cook uncovered for another 5 minutes.
8. Once cooked, garnish with fresh coriander leaves and serve hot.

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: 2 g
• Unsaturated Fat: 8 g
• Water: 0.3 L

Health Benefits

• Rich in vitamins and antioxidants, which can help boost the immune system.
• May help regulate blood sugar levels and improve overall digestive health.

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