KARELA STIR FRY WITH RAW MANGO – AIR FRYER

Karela Stir fry with Raw Mango – Air fryer 

If you cook Karela every week and doesn’t like deep frying , try Air fryer Karela . No need  to stir in between and Zero monitoring. I like marinating Karela ( the karela I buy are too bitter and my kids doesn’t eat bitter curry and also too much bitterness is not good for stomach) for at least one hour and I discard the liquid. I added good amount of Onions and Home made spice powder. I like squeezing Lime juice or grated raw mango at the end .It’s Optional and if needed add Lime juice or grated raw mango . I even baked the Onions in Air fryer. Here is the simple 3 step recipe ( Marinating, Baking in air fryer and final seasoning in Pan ) . If you try , please leave a comment. IIf you like leftovers , it will stay good for 4 to 5 days in refrigerator .

It is one of nutritious vegetable and not deep  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.

RECIPE for 4 .

INGREDIENTS :

1. Karela – Medium ( 12 ) – sliced

2. Onion – One big

3. Oil – 2 tbsp + 2 tbsp 

4. Spice Powder – Dry roast handful of Urad dal , Channa dal , 1/2 tbsp Cumin seeds , 1/2 tbsp Coriander seeds , 2 red chillies . Cool and grind with 1/2 tbsp red chilli powder , little salt and 4 to 6 cloves of garlic .

5. Juice of Lime or Grated raw mango 

MARINATING KARELA :

Transfer sliced Karela to a bowl . Sprinkle some salt  and tamarind Juice . Marinade for One hour . Stir in between or Overnight in refrigerator .

METHOD :

1. Discard the marinade liquid and transfer Karela to Air fryer basket. Add Oil and mix well . 370 degrees for 10 minutes .

2. After 10 minutes, Open the basket and bake another 5 minutes if needed . Spray some oil . 

3. Transfer baked Karela to Pyrex bowl .

4. Bake Sliced Onions for 5 minutes at 370 degrees. Spray some Oil.

5 In a wide pan add 2 tbsp Oil . When Oil is warm add Urad dal , Mustard seeds, Cumin seeds , Curry leaves , Green chillies . Fry for a minute.

6. Now add baked Karela , baked Onions and Spice powder . Mix well .

7. If needed Squeeze juice of Lime or grated raw mango. Taste for salt and spices and add accordingly .

SERVE with grains of your choice.  THIS STIR FRY STAYS GOOD FOR 4 TO 5 DAYS. 

TINDORA FRY WITH RAW MANGO – AIR FRYER – 5 INGREDIENTS – LUNCH/DINNER

Tindora  Fry with  Raw Mango  – Air fryer – 5 ingredients – LUNCH /DINNER

I cook tindora at least once a week and must in my grocery list . Tindora is a tasty vegetable which doesn’t need any spices except salt and red chilli powder. It takes time to cook Tindora on stove top for 4 people and need to stir in between . So I tried in Air fryer. They turned out perfect. For a change I added raw mango and coconut. Do try for Lunch/Dinner . Here is the simple recipe prepared with few ingredients.

Tindora  also known as Ivy gourd /Tondli/ Kundru is a green Vegetable popular in many parts of India . It is cultivated  in Countries like tropical Africa/ Malaysia and other South east Asian Countries and China . Basically the plant is an Outdoor plant and the Vegetables are being used in Indian  dishes and their Leaves /Stems/ roots are used in Ayurvedic medicine . As they age they turn to red Color inside and not good to eat .         This Vegetable is strongly suggested to diabetic Patients because it has ability to minimize Blood Sugar levels. This is Particularly because of an essential liver enzyme contained in this particular food which standardizes the Sugar metabolism within your body by improving glucose production.

                    Tindora is good source of fiber . Fiber intake has number of benefits to the body. Fiber supports healthy blood sugar levels by helping body to digest sugars slowly , offsetting the effect of sugar entering the bloodstream . Eating foods high in fiber promotes feeling of fullness which helps curb appetite and support healthy weight . Source : HM 

RECIPE FOR 4 :

INGREDIENTS :

1. Tindora – 8 measuring cups or more ( Chop into 2 inch circles) 

2. Curry powder – 2 tbsp ( Blend of red chilli powder, Coriander and cumin powder n Garlic in Mortar pestol ) , Salt

3. Oil – 2 tbsp to bake  8 measuring cups and 2 more tbsp oil for frying Onions .

4. Mango spice powder – Grind 2 handfuls of dry coconut with 1/2 cup raw mango , Green chillies – 2 and toasted sesame seeds -2 tbsp

5. Finely chopped coriander and Mint leaves , Onion – thinly sliced , Crushed garlic – 6 , Green chillies -4 , Curry leaves – 8. Channa dal , cumin seeds and mustard seeds 

METHOD:

1. Wash tindora and cut into 2 inch circles . Transfer 4 measuring cups tindora to the air fryer basket . Season with salt and tbsp Oil . Mix well .

2. No need to preheat . 370 degrees for 7 minutes. After 7 minutes open the basket and mix with steel spoon . Bake another 8 minutes . Transfer to a bowl .

3. 2 batches .

4. In a wide pan add 2 tbsp Oil . When oil is warm add Crushed garlic , greem chilies , curry leaves, Channa dal – 2 tbsp or Urad dal , Cumin seeds and Mustard seeds – 1/2 tbsp each . Add thinly sliced onions. Season with salt and turmeric powder .

5. When onions are light brown add Tindora. Mix well . Add curry powder .

6. Add mango coconut powder . Chopped coriander and mint leaves. Mix well . Taste for salt and spices and add accordingly .