Karela Curry

Karela Curry is a flavorful and nutritious Indian side dish made with bitter gourd, spices, and tomatoes. It offers a unique taste and is packed with health benefits, making it a perfect accompaniment to rice or flatbreads.

Ingredients

• Bitter gourd (karela) - 200 grams
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, diced
• Ginger - 1 teaspoon, grated
• Garlic - 1 teaspoon, minced
• Green chili - 1, slit
• Turmeric powder - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Cumin powder - 1/2 teaspoon
• Garam masala - 1/2 teaspoon
• Oil - 2 tablespoons
• Salt - to taste
• Fresh coriander leaves - for garnish

Steps

1. Wash the bitter gourd thoroughly, slice it in half lengthwise, remove the seeds, and cut it into thin slices.
2. Sprinkle salt over the sliced karela and let it sit for about 10 minutes to reduce bitterness. After 10 minutes, rinse under cold water and drain.
3. Heat oil in a pan over medium heat. Add the chopped onion and sauté until golden brown.
4. Add the grated ginger, minced garlic, and slit green chili. Sauté for another 2 minutes until fragrant.
5. Stir in the diced tomato and cook until soft and mushy.
6. Add the turmeric powder, coriander powder, cumin powder, and sauté for a minute to toast the spices.
7. Add the karela slices to the pan and mix well. Cover and cook for about 10-15 minutes, stirring occasionally until the karela is tender.
8. Finally, sprinkle garam masala over the curry, mix well, and cook for an additional 2 minutes.
9. Garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 120
• Protein: 3 g
• Carbs: 15 g
• Fiber: 5 g
• Sugar: 2 g
• Sodium: 150 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.3 L

Health Benefits

• Rich in vitamins and minerals, particularly vitamin C and potassium.
• May help in regulating blood sugar levels and improving digestion.

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