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The Spruce / Julia Estrada
Nutritional Guidelines (per serving) | |
---|---|
180 | Calories |
5g | Fat |
35g | Carbs |
3g | Protein |
Nutrition Facts | |
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Servings: 4 | |
Amount per serving | |
Calories | 180 |
% Daily Value* | |
Total Fat 5g | 7% |
Saturated Fat 0g | 2% |
Cholesterol 0mg | 0% |
Sodium 207mg | 9% |
Total Carbohydrate 35g | 13% |
Dietary Fiber 6g | 20% |
Total Sugars 22g | |
Protein 3g | |
Vitamin C 113mg | 567% |
Calcium 64mg | 5% |
Iron 2mg | 11% |
Potassium 615mg | 13% |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. |
Karela, also known as bitter gourd and bitter melon, is a popular ingredient in many Asian countries. In India, it is often made into a dish called khatta meetha karela, where the bitter gourd is cooked with several ingredients, including cumin, chilies, ginger, coriander, and turmeric. It's a flavorful vegetarian dish that highlights karela perfectly.
The sweetness comes from both tamarind paste and jaggery, an unrefined sugar made in Asia with a lightly caramelized taste. All of these ingredients create a sweet and sour combination, bringing a unique flavor to the table, and helping to balance out any bitterness from the bitter gourd. Serve khata mettha karela with other Indian dishes and hot chapatis (Indian flatbread).
Ingredients
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4 tender karelas (bitter gourds)
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2 tablespoons vegetable oil (or canola or sunflower oil)
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6 curry leaves
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1 teaspoon cumin seeds
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1 teaspoon black mustard seeds
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2 green chilies (slit)
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1 small onion (finely chopped)
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1 teaspoon grated ginger
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1 teaspoon garlic paste
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1 tablespoon coriander powder
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1 teaspoon raw mango powder
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1/2 teaspoon turmeric powder
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1/2 teaspoon red chili powder
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1 teaspoon tamarind paste
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Salt to taste
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1 tablespoon grated jaggery
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Garnish:
coriander leaves (chopped)
Steps to Make It
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Gather the ingredients.
The Spruce / Julia Estrada
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Wash the karelas well and pat dry. Cut off the top and "tail" of each karela and discard.
The Spruce / Julia Estrada
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Slit the gourds vertically down the center. Use a spoon to scoop out all the seeds from the center and discard the seeds. Cut the karela halves into 1/4-inch-thick pieces. Set aside.
The Spruce / Julia Estrada
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Heat the oil in a pan and add the curry leaves, cumin and mustard seeds, and green chilies.
The Spruce / Julia Estrada
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When they stop spluttering, add the chopped onion and sauté for a minute.
The Spruce / Julia Estrada
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Add the ginger and garlic paste and sauté for another minute.
The Spruce / Julia Estrada
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Add the coriander, mango powder, turmeric, and red chili powder and mix well. Sprinkle a little water on top and sauté for a minute, stirring well.
The Spruce / Julia Estrada
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Add the karela pieces, tamarind paste, and salt to taste; stir and cook until the karela is soft.
The Spruce / Julia Estrada
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Stir in the jaggery. Allow the sugar to melt and begin to caramelize a little.
The Spruce / Julia Estrada
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Remove from the heat and garnish with the chopped fresh coriander leaves.
The Spruce / Julia Estrada
Tip
Look for bitter gourd that is brightly colored, firm, and free of blemishes. You can find karela, sometimes labeled as bitter melon, in Asian markets.
What Are the Health Benefits of Bitter Gourd?
Karela is celebrated by some for its health properties. While it has not yet been widely studied, it is believed to aid in cancer prevention. While further study is needed, bitter gourd is high in vitamin C and A and low in fat and calories, making it a nutritious choice.
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