Pavakkai Poriyal

Pavakkai Poriyal is a delightful South Indian stir-fry made with bitter gourd, seasoned with spices and coconut. This healthy dish brings together the unique flavors of bitter gourd and aromatic spices, making it a nutritious addition to your lunch.

Ingredients

• Bitter gourd (Pavakkai) - 200 grams
• Oil (coconut or vegetable) - 1 tablespoon
• Mustard seeds - 1 teaspoon
• Urad dal (split black gram) - 1 teaspoon
• Asafoetida (hing) - a pinch
• Turmeric powder - 1/4 teaspoon
• Salt - to taste
• Grated coconut - 2 tablespoons
• Curry leaves - 8-10 leaves
• Red chili - 1 (broken into pieces)

Steps

1. Wash the bitter gourd thoroughly and slice it thinly. Remove the seeds if desired.
2. Sprinkle some salt on the sliced bitter gourd and let it sit for about 10 minutes to reduce bitterness.
3. Heat oil in a pan over medium heat. Add mustard seeds and let them splutter.
4. Add urad dal and sauté until it turns golden brown.
5. Add a pinch of asafoetida, turmeric powder, and broken red chili pieces. Stir for a few seconds.
6. Add the sliced bitter gourd and curry leaves to the pan. Mix well and cover the pan.
7. Cook for about 10 minutes, stirring occasionally, until the bitter gourd softens.
8. Once cooked, add grated coconut and mix thoroughly. Cook for an additional 2-3 minutes.
9. Adjust salt to taste and serve hot as a side dish with rice or roti.

Nutrition

• Calories: 120
• Protein: 3 g
• Carbs: 15 g
• Fiber: 4 g
• Sugar: 2 g
• Sodium: 150 mg
• Cholesterol: 0 mg
• Total Fat: 5 g
• Saturated Fat: 3 g
• Unsaturated Fat: 2 g
• Water: 0.2 L

Health Benefits

• Rich in antioxidants and vitamins, promoting overall health.
• May help in managing blood sugar levels and improving digestion.

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