Bitter Gourd Stir-Fry (Karela Sabzi)

This recipe combines the bitter gourd's natural properties with Ayurvedic-inspired spices for a flavorsome dish that may be suitable for those looking to manage their blood sugar levels. Always remember that individual dietary requirements can vary, so personalization and professional guidance are crucial.

Ingredients:

  • 2 medium bitter gourds (karela)

  • 1 tablespoon oil (ghee or MCT oil or Sesame Oil)

  • 1/2 teaspoon turmeric powder

  • 1 teaspoon coriander powder

  • 1/2 teaspoon cumin powder

  • 1/2 teaspoon chili powder (adjust to taste)

  • 1/2 teaspoon fennel powder

  • 1/2 teaspoon dry mango powder

  • Salt to taste

  • Chopped cilantro leaves for garnish

Instructions:

  1. Prepare the Bitter Gourd:

    • Wash the bitter gourds and pat them dry. Cut off the ends and then slice them vertically.

    • Remove the seeds, skin, and inner pith using a small spoon. This step helps reduce the bitterness.

  2. Marinate the Bitter Gourd:

    • Sprinkle a pinch of salt over the sliced bitter gourd and let it sit for about 15 minutes. This further helps to reduce bitterness.

    • After 15 minutes, rinse the bitter gourd slices under running water and pat them dry with a clean cloth or paper towel.

  3. Stir-Fry:

    • Heat the oil in a pan over medium heat.

    • Add the bitter gourd slices and sauté for a few minutes until they start to soften.

  4. Spices and Seasoning:

    • Add the turmeric powder, coriander powder, cumin powder, dry mango powder, and chili powder to the pan. Stir well to coat the bitter gourd slices with the spices.

  5. Cooking:

    • Continue to cook the bitter gourd for about 10-15 minutes, stirring occasionally, until they are cooked through and slightly crispy on the edges. Adjust the heat as needed to prevent burning.

  6. Final Touches:

    • Once the bitter gourd is cooked, season with salt to taste and give it a final stir.

  7. Serving:

    • Remove from heat and Garnish with chopped cilantro leaves.

  8. Enjoy:

    • Serve the Bitter Gourd Stir-Fry (Karela Sabzi) as a side dish with roti (Indian bread) or steamed rice.

Note: Bitter gourd has been traditionally used in Ayurveda for its potential blood sugar-regulating properties. However, if you're diabetic, it's important to consult your healthcare provider before making significant changes to your diet. Also, monitor your blood sugar levels regularly and tailor recipes to your individual dietary needs.




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