Karela Masala Fry

Karela Masala Fry is a deliciously spiced Indian dish that brings out the unique flavor of bitter gourd, making it a delightful and healthy side. Perfectly seasoned and sautéed, it pairs wonderfully with rice or flatbreads.

Ingredients

• Karela (Bitter Gourd) - 200 grams
• Turmeric powder - 1/2 teaspoon
• Salt - 1 teaspoon
• Red chili powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Cumin seeds - 1/2 teaspoon
• Mustard oil - 2 tablespoons
• Onion (sliced) - 1 medium
• Garlic (minced) - 2 cloves
• Fresh coriander leaves (chopped) - 2 tablespoons

Steps

1. Wash the karela thoroughly, slice it in half lengthwise, and scoop out the seeds.
2. Cut the karela into thin slices and sprinkle with salt and turmeric powder. Set aside for 10 minutes to allow the salt to draw out moisture.
3. Heat mustard oil in a pan over medium heat until hot, then add cumin seeds and let them sizzle.
4. Add sliced onions and minced garlic to the pan, sautéing until the onions are golden brown.
5. Rinse the salted karela slices under cold water to remove excess salt and bitterness, then add them to the pan.
6. Sprinkle red chili powder and garam masala over the karela, stirring well to combine.
7. Cook for about 15-20 minutes, stirring occasionally, until the karela is tender and slightly crispy.
8. Garnish with chopped coriander leaves before serving.

Nutrition

• Calories: 150
• Protein: 3 g
• Carbs: 12 g
• Fiber: 4 g
• Sugar: 2 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1 g
• Unsaturated Fat: 11 g
• Water: 0.1 L

Health Benefits

• Rich in vitamins and minerals, especially vitamin C and vitamin A.
• May help in managing blood sugar levels due to its low glycemic index.

Tags