Khar Karela

Khar Karela is a delicious and nutritious Indian dish featuring bitter gourd cooked with aromatic spices and a tangy twist. This gluten-free recipe is not only wholesome but also brings the perfect balance of flavors to your lunch table.

Ingredients

• Bitter gourd (karela) - 200 grams
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, finely chopped
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Cumin seeds - 1/2 teaspoon
• Mustard seeds - 1/2 teaspoon
• Ginger - 1 inch, grated
• Garlic - 3 cloves, minced
• Salt - to taste
• Oil - 2 tablespoons
• Fresh coriander leaves - for garnishing

Steps

1. Wash the bitter gourd thoroughly, slice it in half lengthwise, and remove the seeds. Cut into thin slices and set aside.
2. In a pan, heat the oil over medium heat. Add mustard seeds and cumin seeds, and let them splutter.
3. Add the chopped onions and sauté until they turn translucent.
4. Stir in the grated ginger and minced garlic. Sauté for another minute until fragrant.
5. Add the sliced bitter gourd to the pan and mix well. Cook for about 5 minutes, stirring occasionally.
6. Add the chopped tomato, turmeric powder, red chili powder, coriander powder, and salt. Mix everything well.
7. Cover the pan and cook on low heat for 15-20 minutes, stirring occasionally, until the bitter gourd is tender.
8. Once cooked, garnish with fresh coriander leaves and serve hot.

Nutrition

• Calories: 150
• Protein: 3 g
• Carbs: 15 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 9 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.2 L

Health Benefits

• Rich in antioxidants and vitamins, promoting overall health.
• Helps in managing blood sugar levels due to its low glycemic index.

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