Karela Bhaji

Karela Bhaji is a deliciously bitter stir-fried dish made from bitter gourd, offering a unique flavor that pairs well with Indian meals. This healthy side dish is not only rich in nutrients but also aids in digestion and blood sugar regulation.

Ingredients

• Bitter gourd (karela) - 200 grams
• Onion - 1 medium, sliced
• Tomato - 1 medium, chopped
• Green chili - 1, slit
• Turmeric powder - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Cumin seeds - 1/2 teaspoon
• Mustard seeds - 1/2 teaspoon
• Salt - to taste
• Oil - 1 tablespoon
• Fresh coriander leaves - for garnish

Steps

1. Wash the bitter gourd thoroughly, cut off the ends, and slice it thinly. If desired, sprinkle some salt on it and let it sit for 10 minutes to reduce bitterness, then rinse.
2. Heat oil in a pan over medium heat. Add mustard seeds and cumin seeds; let them splutter.
3. Add sliced onions and green chili to the pan, sauté until the onions turn translucent.
4. Stir in the turmeric and coriander powders, mixing well for about 30 seconds.
5. Add the sliced bitter gourd to the pan, stirring to coat it in the spices. Cook for about 10 minutes, stirring occasionally.
6. Add chopped tomatoes and salt to taste, and cover the pan. Let it cook for another 10 minutes until the gourd is tender.
7. Remove the lid, stir well, and cook for an additional 5 minutes to allow any excess moisture to evaporate.
8. Garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 90
• Protein: 2 g
• Carbs: 12 g
• Fiber: 4 g
• Sugar: 2 g
• Sodium: 200 mg
• Cholesterol: 0 mg
• Total Fat: 4 g
• Saturated Fat: 0.5 g
• Unsaturated Fat: 3.5 g
• Water: 0.1 L

Health Benefits

• Supports digestive health due to its high fiber content.
• May help regulate blood sugar levels, making it beneficial for diabetics.

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