BITTER GOURD(KARELA) STIR FRY

Bitter Gourd( Karela) Stir fry with Lentils Spice Powder .

                       Bitter Gourd(Karela) stir fry with lentils Spice Powder is a quick and easy Version . It is a Simple recipe if you do Prep work ahead of time . It is one of my favorite vegetable and I cook at least Once a week as it is loved by my family . I already shared 2 Stuffed Karela recipes and One sweet version with different Soaking tips. I don’t peel the karela or remove the seeds . Marinade to reduce the bitterness . No need to  wash with water after marinating . Don’t squeeze , so it will retain the shape . Pan fry in a wide pan in single layer and taste good as fried one.

        It is one of nutritious vegetable and Pan frying retain the required nutrients of the vegetable . Bitter Gourd is very less in Calories ( If not deep fried) carrying just 17 Calories per 100 grams . Some People may not like it because of Bitterness . Adding Spices makes it more palatable . Outer skin and seeds are discarded due to high alkaloid content ,but can be enjoyed by marinating with correct Ingredients . Marinating reduces bitterness and Cooks fast. Discard the liquid after Marinating.

                           According to some Clinical studies Polypeptide , Charantin, Vicine present in it are believed to help in maintaining normal Blood Glucose . Because of its bitterness it is a good source of disease preventing and health promoting phyto chemical compounds. It is a unique vegetable fruit that can be used as food or medicine. If you are thinking of adding Bitter gourd or Bitter Melon to your diet , make sure you limit yourself for 4 to 5 times in a month.  Source :  HM.

Day before preparation :

           Cut Bitter gourd  into Circles . Dry roast Spices mentioned under Spice mixture and store in a Box . Soak Tamarind in Buttermilk with Jaggery   (Store in refrigerator) . Chop Onions.

Next day :

First thing in the Morning Season Karela with Salt and Soak in Butter milk mixture  for One hour . or Overnight in refrigerator .Mix in between .Pan fry . While Karela is frying Grind Onions Coarsely . Cook everything together by adding Spice Powder  and squeeze Juice of Lime etc.

Note : Pick medium , thin Bitter gourd which will be less Bitter . If your Curry is still Bitter sprinkle  more spice Powder. Don’t for get to squeeze Juice of lime at the end .

Recipe for 3 People .

Preparation time : 15 Minutes( Day Before) Cooking Time : 15 Minutes ( Next day)

INGREDIENTS:

1. Karela( Bitter gourd) – 6.

2. Onion – 1 Big , Garlic cloves – 4 to 6 ( Peeled and Crushed)

3. Oil – 4 tbsp.

4. Salt as per taste

5. Turmeric – 1/4 th tbsp.

6. Juice of LIME – 1/2

7. Finely Chopped Coriander leaves

8. Curry leaves – 5

9. Cumin seeds – 1 tbsp.

10 . SPICE POWDER – Dry roast Channa dal – 1 tbsp. , Toor dal – 1 tbsp. , Yellow Moong dal – 1tbsp , Coriander and Cumin seeds – 1 tbsp. each , Red chillies – 2 .

11. Garam Masala – 1/2 tbsp

METHOD :

1. Cut Karela into Circles and Season with Salt and Soak  in Buttermilk , Tamarind , Jagggery mixture for One Hour or Just with Salt and Tamarind juice extract . Mix in between . This soaking will reduce bitterness of Bitter gourd , becomes soft and Cooks faster . After One hour discard the Buttermilk before pan frying Karela . No need to wash Karela( Bitter groud) .

2. Grind Onions Coarsely .

3. Grind Spices along with dry coconut (1/4th Cup)

4. Heat 2 tbsp. Oil and fry Karela with lid Closed in a Wide pan  in a single layer . Cook on Medium high flame . 3 Minutes on each side . Once brown uncover and cook till it is Crispy  . Once Karela is Brown transfer to a Bowl .

 5. In the same Pan fry Coarsely grinded Onions with 1 tbsp. Cumin seeds , Turmeric, salt and Curry Leaves . Once Onions are brown add Crushed garlic Cloves and fry Couple of Minutes .  Add fried Karela along with Spice Powder . Mix gently .

                                          Squeeze  Juice of Lime and finely Chopped Coriander Leaves . Check for Salt and adjust accordingly .

                                             Note : You can add 1/2 tbsp. Garam Masala( Optional) .