I used to dread bitter gourd when I was a kid.  Every time this dish was on the table, I would make all kinds of excuses to avoid the meal! But kids are picky eaters, right? No surprises there. Fast forward to the present, I can’t have enough of this vegetable. Unfortunately, you cannot find this in regular groceries in the US. Indian groceries do stock them, but not as often as I would like.

 

Karela

Undoubtedly a very popular vegetable in India, bitter gourd is called ‘Karela’ in Hindi. There are so many amazing karela recipes in Indian cuisine! If you cook it right, it is a great tasting vegetable. Interestingly, though it belongs to the same family as watermelon, it neither looks nor tastes like one! Most folks who haven’t had the opportunity to try this vegetable are missing out on some great nutritional benefits, especially in managing blood sugar levels and diabetes. If you’re diabetic (or pre diabetic) you must get this vegetable in your diet as often as possible.

Bitter Gourd (Karela)

 

Sautéed Bitter Gourd

Because this gourd is bitter, it is important to prep it, to tone down the level of bitterness. I remove the seeds, cut the gourd to fine pieces, mix it thoroughly with salt and tamarind paste, and refrigerate for about 30 minutes. This helps take the bitter edge off and adds a unique flavor to the dish. Salt can generate water from the vegetable, so be sure to drain it before cooking. Since bitter gourd takes a longer time to cook, I add onions about midway, so they don’t get burnt.

Removing Seeds From Bitter Gourd

 

Air Fried Bitter Gourd Rings?!

Here I go again with my air fryer. Ever since we bought the Ninja Air Fryer, my wife says I’m like a 5-year-old with a shiny new toy! I cannot dispute that-I can’t stop trying out all the different ideas popping up in my head. So, this time, as I was making my favorite bitter gourd dish, I set one gourd aside for my experiment. I sliced it into rings, discarded the seeds, sprinkled some salt, turmeric powder, cayenne pepper, coriander powder, avocado oil and mixed well. I set it aside for 15 minutes and air fried for 11 minutes at 375F. It turned out awesome! I’m doing this again!

Air Fried Bitter Gourd Rings

 

Why is this Healthy?

Bitter melon has been the focus of well over 100 clinical and observational studies. It’s best known for its hypoglycemic effects (the ability to lower blood sugar), and research shows that the melon’s juice, fruit and dried powder can all be used to mimic insulin’s effects and treat diabetes.

 

Try our other interesting bitter gourd recipes:

 

Don’t forget to check out our other delicious sautéed veggie recipes:

 

 

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Sautéed Bitter Gourd (Karela)

This simple South Indian recipe is as delicious as it is nutritious! If you're diabetic or pre-diabetic, make sure to include bitter gourd in your diet, as often as you can.
Course Main Course, Side Dish
Cuisine Indian, South Indian
Keyword Bitter Gourd, bitter melon saute, Indian, karela curry, sauteed veggies, Vegetarian
Special Diet Gluten Free, Grain Free, No Added Sugar, Nut Free, Vegan, Vegetarian
Prep Time 10 minutes
Cook Time 25 minutes
Resting Time 30 minutes
Total Time 1 hour 5 minutes
Servings 4 Servings
Calories 66kcal

Ingredients

  • 1 Pound Bitter Gourd - Fine cut
  • 1/2 Cup Onion - Fine cut
  • 1/2 Teaspoon Sea Salt - (or to taste)
  • 1 Teaspoon Tamarind - Paste or juiced
  • 1 Teaspoon Mustard Seeds - (for seasoning)
  • 1/2 Teaspoon Turmeric Powder
  • 3/4 Teaspoon Red Chili Powder
  • 1 Tablespoon Coconut Oil

Instructions

  • Slit each bitter gourd into 4 pieces lengthwise and strip out the seeds in the middle. Cut the remaining part of the vegetable into fine pieces and set aside.
  • Add tamarind and salt, mix thoroughly and refrigerate for 30 minutes.
  • Set aside, onion (cut to fine pieces), red chili powder, turmeric, and mustard seeds.
  • Add oil to a thick bottom pan and set flame to medium heat. When oil is hot, but not smoking, splutter mustard seeds. Add bitter gourd pieces and turmeric. Mix well and cook with lid on for about 10 minutes, mixing contents of the pan every few minutes.
  • Add onions, mix well and cook with lid on for about 5 more minutes. Remove lid, add red chili powder and cook for 7 to 8 minutes- at this stage you can add coriander powder if you like some extra flavor (optional). Vegetable should be tender by not mush at this point.
  • Transfer to serving bowl and serve hot.

Notes

Goes well with steamed brown rice and organic ghee.
*Use organic ingredients wherever possible

Nutrition

Nutrition Facts
Sautéed Bitter Gourd (Karela)
Serving Size
 
225 g
Amount per Serving
Calories
66
% Daily Value*
Fat
 
4
g
6
%
Saturated Fat
 
3
g
19
%
Sodium
 
304
mg
13
%
Potassium
 
365
mg
10
%
Carbohydrates
 
7
g
2
%
Fiber
 
4
g
17
%
Sugar
 
2
g
2
%
Protein
 
2
g
4
%
Vitamin A
 
645
IU
13
%
Vitamin C
 
97
mg
118
%
Calcium
 
26
mg
3
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.

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