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Bitter gourd, also known as bitter melon, exists around the tropical as well as subtropical regions like Caribbean islands, Asia, and Africa. This gourd belongs to the cucurbit or gourd family, comprising cucumbers, watermelons and several squashes and gourds.
Traditional medicine commonly utilises bitter gourd as a component to regulate blood sugar and support digestion because it contains high levels of vitamins, minerals, and antioxidants. It is extensively cooked across India, Bangladesh, Pakistan, Japan, China, Thailand and Vietnam along with Indonesia and the Philippines.
This gourd is used by the Chinese as a flavouring agent in some of their traditional brews, stir-fries, and herbal teas. It plays an important role in Okinawan cuisine in Japan. In other nations, bitter gourds are used to make beverages, cook meat, and craft seafood dishes. But no one cooks these gourds better than Indians.
Karela Ki Sabzi
To dial down the bitterness, the sliced karela must be salted and allowed to rest. The vegetable is then cooked with tomatoes and onions with precise amounts of cumin, coriander, garlic, and turmeric. In some recipes, a pinch of amchur (dry mango powder) or jaggery is used to balance the sharpness. The dish pairs especially well with steamed rice and roti.
Image Credit: Wikimedia Commons
Stuffed Karela
The partially hollowed-out bitter gourds are stuffed with a spicy mixture made from ground peanuts, sesame seeds and aromatic spices. Roasted besan, or gram flour, is commonly used in the stuffing mixture for crumbly texture and nutty flavour. The gourds are slow-cooked until done and crispy. Some variants use mashed potatoes or lentils for volume and depth of flavour.
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Karela Chips
Karela Chips is a common snack that turns bitter gourd into a crunchy, savoury delight. Red chilli powder, turmeric, and salt are used to marinate the slices, which are later baked or deep-fried until crispy. For making the paper-thin slices, removing extra moisture before cooking is essential. To make the chips crispy, some people coat the slices with rice flour or gram flour.
Image Credit: Wikimedia Commons
Karela Stir Fry
Karela stir fry is a perfect addition to your meal plan because it's a simple recipe that can be made quickly with just a few ingredients. A mixture of spices, onions, and garlic is stir-fried with thinly sliced bitter gourd. The typical spice mixture consists of red chilli powder together with turmeric, coriander and cumin powder. Curry leaves are used in some variants to add flavour and aroma. Cooking the gourd until it's crisp-soft is essential for a delicious stir-fry. Adding lemon juice in the end acts as a flavour enhancer while removing bitter aftertaste. People can enjoy this light and nutritious dish as a dinner when served with rice or roti.
Karela With Moong Dal
Karela with moong dal is a healthy recipe that combines the earthy flavours of yellow split lentils with bitterness. The moong dal adds protein and a creamy mouthfeel. The lentil is usually cooked until it is soft before spices and chopped bitter gourd are added to it. Turmeric, cumin, coriander, and garam masala are common spices used to create a delicious blend. The use of mustard seeds with curry leaves as a tempering adds a burst of flavour. You can also add tamarind for sourness or coconut milk to enhance creaminess.
Karela Paratha
To prepare this, knead a spiced dough with wheat flour, herbs, and spices combined with grated or finely chopped bitter gourd. Add cumin, coriander, turmeric, and red chilli powder to the flour for the oomph. Take a small ball-sized dough and roll it into a paratha. Roast the flatbread until it is golden brown and crispy. You can enjoy it with chutney or yoghurt.
