Karela Stir-fry

Karela Stir-fry is a nutritious and flavorful Indian side dish featuring the unique taste of bitter gourd, sautéed with spices and paired with onions and tomatoes. This healthy dish is not only delicious but also packed with vitamins and minerals.

Ingredients

• Bitter gourd (karela) - 200 grams
• Onion - 1 medium, sliced
• Tomato - 1 medium, chopped
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1/2 teaspoon
• Cumin seeds - 1/2 teaspoon
• Mustard seeds - 1/2 teaspoon
• Salt - to taste
• Oil (preferably mustard or vegetable) - 2 tablespoons
• Fresh coriander leaves - for garnish

Steps

1. Wash the bitter gourd thoroughly, slice it in half lengthwise, remove the seeds, and then slice it into thin half-moons.
2. Sprinkle the sliced karela with a pinch of salt and let it sit for about 10 minutes to reduce bitterness.
3. Heat oil in a pan over medium heat and add mustard seeds and cumin seeds. Allow them to splutter.
4. Add the sliced onions to the pan and sauté until they turn translucent.
5. Add the chopped tomatoes, turmeric powder, and red chili powder. Cook until the tomatoes soften.
6. Rinse the karela under water to remove excess salt, then add it to the pan. Stir well to combine with the onion-tomato mixture.
7. Cover the pan and cook for about 10-12 minutes, stirring occasionally, until the karela is tender.
8. Taste and adjust the salt if necessary. Garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 90
• Protein: 3 g
• Carbs: 14 g
• Fiber: 5 g
• Sugar: 2 g
• Sodium: 200 mg
• Cholesterol: 0 mg
• Total Fat: 5 g
• Saturated Fat: 0.5 g
• Unsaturated Fat: 4.5 g
• Water: 0.2 L

Health Benefits

• Rich in antioxidants and vitamins, particularly vitamin C.
• May help regulate blood sugar levels, beneficial for diabetics.

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