Bitter Gourds are packed with several nutrients beneficial for the body and regular consumption into the diet adds lots of health benefits. It is particularly high in vitamin C, a crucial micronutrient involved in bone development, illness prevention, and wound healing. It also contains significant amounts of vitamin A, a fat-soluble vitamin that supports healthy skin and good vision. It offers modest levels of potassium, zinc, and iron as well as folate, which is crucial for growth and development.
Strong antioxidant chemicals that can help shield human cells from damage include catechin, gallic acid, epicatechin, and chlorogenic acid, all of which are abundant in bitter gourds. Additionally, a single one-cup (94-gram) meal provides about 8% of your daily requirements for fibre while still being low in calories. They help reduce blood sugar and cholesterol levels and also contain cancer-fighting properties. As they are high in fibre and low in calories, therefore they aid in weight loss and could be included in the diet chart.
Ingredients:
For Masala Powder
- 2 tbsp Peanut
- 2 tbsp Sesame Seeds
- 1 tsp Chana Dal
- 1 tsp Urad Dal
- 1 tsp Cumin Seeds
- 1 tsp Coriander Seeds
- ¼ tsp Methi / Fenugreek
- 4 Dried Red Chilli
- Other Ingredients:
- 1 Bitter Gourd
- 3 tbsp Oil
- 1 tsp Mustard
- 1 tsp Urad Dal
- 1 tsp Chana Dal
- ½ tsp Cumin
- pinch Hing / Asafoetida
- 1 dried red chilli
- ½ onion (finely chopped)
- 1 tsp ginger garlic paste
- ½ tsp turmeric
- 1 tsp salt
- 1 cup tamarind extract
- 1 tbsp jaggery
- 2 tbsp coriander (finely chopped)
Method:
- Firstly, slice bitter gourd into thick slices and remove seeds
- Add 1 tsp salt and mix well
- Allow them to rest for 30 minutes, this helps to reduce the bitterness of the bitter gourd
- Now in a pan take 2 tbsp peanut, 2 tbsp sesame, 1 tsp chana dal, 1 tsp urad dal, 1 tsp cumin seeds, 1 tsp coriander seeds, ¼ tsp methi and 4 dried red chilli
- Roast on low flame until it turns aromatic
- Cool completely and blend to a fine powder. keep aside
- After resting the bitter gourd in salt for 30 minutes, squeeze off the juice, this helps to reduce the bitterness
- In a large kadhai heat 3 tbsp oil and fry bitter gourd slices
- Add 1 tsp mustard, 1 tsp urad dal, 1 tsp chana dal, ½ tsp cumin, pinch hing and 1 dried red chilli
- Splutter the tempering
- Now add ½ onion, 1 tsp ginger garlic paste and saute well
- Add in fried bitter gourd, ½ tsp turmeric, and 1 tsp salt and saute well
- Now add in prepared masala powder and saute slightly
- Further, add 1 cup tamarind extract, and 1 tbsp jaggery and mix well adjusting consistency as required
- Cover and boil for 5 minutes or until oil separates.
- Finally, add 2 tbsp coriander and enjoy kakarakaya pulusu with hot steamed rice or chapati
This bitter gourd curry could be used as a side dish to rice and could also be served with parotta or naan.
