Karela (BitterGourd) Fry
Introduce
Chef :
Dr.Madhumita Mishra
Karela (BitterGourd) Fry
Bittergourd (karela) is a rich source of vitamins and minerals. It has iron, magnesium, potassium, and vitamins like A and C. Karela has twice the calcium than spinach and lots of antioxidants also. It has a property of reducing weight and managing diabetes. However, most of us are always in a denial mode when asked to have karela in our meals because of its bitterness. The best way to reduce the bitterness and at the same time enhance the taste is adding potato and pumpkin in the recipe. This is better than boiling karela and discarding the water to reduce bitterness because it also reduces the nutrition value.
Ingredient
Food ration :
4 servings
Cooking time :
15 mins
Cooking instructions
* Step 1
Wash and chop bittergourd, potatoes and pumpkin
* Step 2
On a nonstick pan take 1 tsp oil. Stir fry the chopped karela in high heat for 4 to 5 minutes. When water from karela is reduced and colour changes bring down.
* Step 3
To the same pan add 1 tsp oil. Add panch phootan and let it splutter. Add chopped onion, chillies and fry till rawness is gone. Mix the chopped potato, pumpkin, stirfried karela, turmeric and salt. Cover and cook for 2 minutes on medium flame.
* Step 4
Then cook on low heat without cover till the karela becomes crunchy (3 - 4 minutes). Add the roasted cumin powder and mix well.
* Step 5
The fried mixed bittergourd is ready to serve with steamed rice or roti. Thanks.
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10 Pieces Of Expert Nutrition Advice
1. Start Small
2. Fill Your Plate With Beans and Leafy Greens
3. Focus on Adding—Not Subtracting
4. Taste the Rainbow
5. Prioritize Potassium
6. Eat More Plants
7. Focus on Your Immune System
8. Try the Mediterranean Diet
9. Understand the Impact of Food
10. Guard Your Gut
See more