Karela Masala

Karela Masala is a flavorful and nutritious Indian dish featuring bitter gourd cooked with aromatic spices, creating a unique balance of flavors. This dairy-free recipe is both hearty and satisfying, perfect for a wholesome dinner.

Ingredients

• Bitter gourd (karela) - 200 grams
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, finely chopped
• Garlic - 3 cloves, minced
• Ginger - 1 inch, grated
• Green chili - 1, slit
• Turmeric powder - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Cumin powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Oil - 2 tablespoons
• Salt - to taste
• Fresh coriander - for garnish

Steps

1. Wash and slice the bitter gourd thinly. Remove seeds if desired and sprinkle with salt; let it sit for 10 minutes to reduce bitterness.
2. Heat oil in a pan over medium heat. Add the chopped onions and sauté until golden brown.
3. Add the minced garlic, grated ginger, and slit green chili. Sauté for another minute until fragrant.
4. Stir in the chopped tomato and cook until it softens, about 3-4 minutes.
5. Add the turmeric, coriander, and cumin powders. Mix well and cook for a minute.
6. Rinse the bitter gourd under water to remove excess salt and bitterness. Add it to the pan, mix well, and cover. Cook for about 10-12 minutes, stirring occasionally.
7. Once the karela is tender, sprinkle garam masala and adjust salt if necessary. Cook for another 2 minutes.
8. Garnish with fresh coriander and serve hot with rice or roti.

Nutrition

• Calories: 150
• Protein: 3 g
• Carbs: 20 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.2 L

Health Benefits

• Rich in antioxidants and vitamins, which support overall health.
• May help in regulating blood sugar levels and improving digestion.

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