Garlic Karela (Bitter Gourd) Stir-Fry: A Deliciously Healthy Indian Recipe
20 minutes
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About Garlic Karela (Bitter Gourd) Stir-Fry: A Deliciously Healthy Indian Recipe
Love the health benefits of bitter gourd but not the bitter bite? This Garlic Karela (Bitter Gourd) Stir-Fry transforms this sometimes-challenging vegetable into a surprisingly delicious dish, perfect for a healthy and flavorful Indian-inspired meal.We'll gently parboil the karela and other veggies to mellow the bitterness while locking in vital nutrients. Then, a fragrant symphony of garlic, onions, and spices creates a rich, aromatic sauce that perfectly complements the karela's unique flavor.Simple to make yet deeply satisfying, this stir-fry is a fantastic way to enjoy all the goodness of karela. Serve it alongside fluffy rice or warm chapati for a complete and wholesome meal.
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Recipe Time & More
Prep5 minutes
Cook15 minutes
Total20 minutes
Ingredients
Vegetables
- 2 medium Bitter Gourd karela
- 1-2 medium Tomatoes
- 1 medium Onion
- 3-4 Chillies green
Spices and Flavorings
- 8-10 clove Garlic
- 1/2 tsp Turmeric Powder
- 1 tsp Coriander Powder
- 1 tsp Cumin Seeds
- 1-2 tsp Himalayan Salt or to taste, pink
Oil
- 1 tbsp Mustard Oil
Instructions
- In a pot, parboil the bitter gourds, tomatoes, green chilies, garlic, and onion until slightly softened. This helps reduce the bitterness of the karela.
- Peel the tomatoes, garlic, and onion. Roughly chop them.
- In a blender or food processor, combine the peeled and chopped tomatoes, garlic, onion, and green chilies. Blend into a smooth paste.
- To the paste, add the turmeric powder, coriander powder, and cumin seeds. Mix well.
- Heat the mustard oil in a pan over medium heat. Add the parboiled and chopped bitter gourd. Sauté for a few minutes until lightly browned.
- Add the prepared spice paste to the pan with the bitter gourd. Stir-fry for several minutes, allowing the flavors to meld.
- Serve hot with rice, chapati, or your preferred accompaniment.
Recipe Notes
Expert Tips
- For a richer flavor, use freshly grated ginger and garlic instead of powdered versions.
- Adjust the spice level to your liking by adding more or fewer green chilies.
- Garnish with fresh coriander leaves before serving for added freshness and visual appeal.
Storage Instructions
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat gently on the stovetop or in the microwave.
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Recipe Nutrition
Calories: 140kcalCarbohydrates: 17gProtein: 3gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 1400mgPotassium: 551mgFiber: 7gSugar: 6gVitamin A: 964IUVitamin C: 100mgCalcium: 57mgIron: 2mg
Geeta Biswas
Articles: 919
4 Comments
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This is wonderful! Can’t wait to taste it.
Looks so good! Can’t wait to try it.
Looks so yummy! Excited to make it.
This looks so tasty! Thank you.