Karela Soup

Karela Soup is a nutritious and flavorful Indian dish that highlights the unique bitterness of bitter gourd while balancing it with aromatic spices and vegetables. This healthy soup is perfect for those looking to add more greens to their diet without sacrificing taste.

Ingredients

• Bitter gourd (karela) - 150 grams, sliced
• Onion - 1 medium, chopped
• Tomato - 1 medium, chopped
• Garlic - 2 cloves, minced
• Ginger - 1 inch, grated
• Green chili - 1, slit
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Salt - to taste
• Black pepper - 1/4 teaspoon
• Vegetable broth - 500 ml
• Olive oil - 1 tablespoon
• Fresh coriander - for garnish

Steps

1. Heat olive oil in a pot over medium heat. Add cumin seeds and let them sizzle for a few seconds.
2. Add chopped onions and sauté until they turn translucent.
3. Stir in the minced garlic, grated ginger, and slit green chili. Cook for another minute until fragrant.
4. Add the sliced bitter gourd and sauté for about 5 minutes until slightly softened.
5. Incorporate the chopped tomato, turmeric powder, salt, and black pepper. Cook until the tomatoes soften.
6. Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat and let it simmer for 15 minutes.
7. Once cooked, blend the soup using an immersion blender until smooth, or transfer to a blender in batches.
8. Serve hot, garnished with fresh coriander.

Nutrition

• Calories: 120
• Protein: 3 g
• Carbs: 15 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 5 g
• Saturated Fat: 0.5 g
• Unsaturated Fat: 4.5 g
• Water: 0.5 L

Health Benefits

• Rich in antioxidants and vitamins, especially vitamin C.
• May help regulate blood sugar levels and improve digestion.

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