Pavakkai Karam

Pavakkai Karam is a flavorful and nutritious Indian dish made with bitter gourd, spices, and lentils, offering a unique blend of taste and health benefits. This dish is not only rich in fiber but also helps in balancing blood sugar levels, making it an excellent choice for a healthy dinner.

Ingredients

• Bitter gourd - 200 grams
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1 teaspoon
• Salt - to taste
• Oil - 1 tablespoon
• Mustard seeds - 1/2 teaspoon
• Cumin seeds - 1/2 teaspoon
• Chana dal (split chickpeas) - 2 tablespoons
• Urad dal (split black gram) - 1 tablespoon
• Curry leaves - 10 leaves
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Tomato - 1 medium, chopped
• Coriander leaves - 2 tablespoons, chopped

Steps

1. Wash and slice the bitter gourd thinly. If desired, sprinkle with salt and set aside for 15 minutes to reduce bitterness.
2. Heat oil in a pan over medium heat. Add mustard seeds and cumin seeds; let them splutter.
3. Add chana dal and urad dal to the pan, stirring until they turn golden brown.
4. Add the chopped onions and sauté until they turn translucent. Then add minced garlic and sauté for another minute.
5. Stir in the chopped tomatoes, turmeric powder, red chili powder, and salt. Cook until the tomatoes soften.
6. Add the sliced bitter gourd to the mixture and stir well. Cook for about 10 minutes, stirring occasionally until the bitter gourd is tender.
7. Add curry leaves and mix everything well. Cook for an additional 2-3 minutes.
8. Garnish with chopped coriander leaves before serving.

Nutrition

• Calories: 180
• Protein: 6 g
• Carbs: 20 g
• Fiber: 7 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.2 L

Health Benefits

• Rich in vitamins and minerals that support overall health.
• Contains compounds that may help regulate blood sugar levels.

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