Karela Stir Fry

Karela Stir Fry is a flavorful and nutritious Indian dish that highlights the unique taste of bitter gourd, balanced with spices and other vibrant vegetables. This vegan stir fry is not only easy to prepare but also packed with health benefits, making it a perfect dinner option.

Ingredients

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

Steps

1. Wash the bitter gourd, slice it in half lengthwise, remove the seeds, and then slice it into thin half-moons.
2. Sprinkle salt over the sliced bitter gourd and let it sit for about 10 minutes to reduce bitterness.
3. In a pan, heat the oil over medium heat. Add mustard seeds and cumin seeds; fry until they start to crackle.
4. Add the sliced onions and sauté until they turn translucent.
5. Add the minced garlic, grated ginger, and slit green chili, cooking for another minute until fragrant.
6. Stir in the chopped tomatoes, turmeric powder, coriander powder, and salt. Cook until the tomatoes turn soft and mushy.
7. Rinse the salted bitter gourd slices to remove excess salt, then add them to the pan. Mix well to combine.
8. Cover the pan and cook for about 10-15 minutes on low heat, stirring occasionally until the bitter gourd is tender.
9. Finally, sprinkle garam masala, mix well, and cook for another 2 minutes.
10. Garnish with fresh coriander leaves and serve hot with chapati or rice.

Nutrition

• Calories: 150
• Protein: 3 g
• Carbs: 20 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.1 L

Health Benefits

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

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