Pavakkai Curry

Pavakkai Curry is a traditional South Indian dish made with bitter gourd, packed with spices and flavors that balance the bitterness with a savory taste. This gluten-free dish is perfect for a nutritious lunch, providing a unique taste experience.

Ingredients

• Bitter gourd (Pavakkai) - 200 grams
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Green chili - 1, slit
• Ginger - 1 teaspoon, grated
• Garlic - 2 cloves, minced
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Cumin seeds - 1/2 teaspoon
• Mustard seeds - 1/2 teaspoon
• Cooking oil - 2 tablespoons
• Salt - to taste
• Fresh coriander leaves - for garnish

Steps

1. Wash and slice the bitter gourd into thin rounds. Sprinkle some salt on it and let it sit for about 10 minutes to reduce bitterness.
2. Heat the cooking oil in a pan over medium heat. Add mustard seeds and cumin seeds and let them splutter.
3. Add the chopped onions and sauté until they become translucent. Then add the ginger, garlic, and green chili, and sauté for another 2 minutes.
4. Mix in the chopped tomatoes and cook until they soften, about 3-4 minutes.
5. Add turmeric powder, red chili powder, and coriander powder. Stir well and cook for another minute.
6. Rinse the salted bitter gourd slices under running water to remove excess salt and bitterness. Add the bitter gourd to the pan and mix well to coat with the spices.
7. Cover and cook on low heat for about 10-12 minutes, stirring occasionally, until the bitter gourd is tender.
8. Taste and adjust salt if necessary. Garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 150
• Protein: 3 g
• Carbs: 18 g
• Fiber: 5 g
• Sugar: 2 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.2 L

Health Benefits

• Rich in antioxidants and vitamins, improving overall health.
• May help in regulating blood sugar levels due to its low glycemic index.

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