Spicy Karela Rings with Yogurt: A Healthy Indian Recipe
45 minutes
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About Spicy Karela Rings with Yogurt: A Healthy Indian Recipe
My love for Karela (bitter gourd) is undeniable! Its incredible health benefits—packed with vitamins, minerals, and fiber—make it a weekly staple in my kitchen. While its bitterness might be off-putting to some, I've discovered a way to make it truly delicious.This recipe transforms karela into flavorful rings, simmered in a creamy yogurt sauce with aromatic spices. The slight bitterness is balanced perfectly by the tangy yogurt and the warm spices, creating a unique and satisfying dish.Prepare to be surprised by how much you'll enjoy this healthy and surprisingly addictive Indian side dish! It's perfect served with roti, chapati, or rice.
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Recipe Time & More
Prep15 minutes
Cook30 minutes
Total45 minutes
Ingredients
- 250 grams Bitter Gourd bitter gourd
- 1 Onion big, sliced
- 1/2 tbsp Ginger Paste
- 1/2 tbsp Garlic Paste
- 1 tbsp Mustard Seeds
- 1/2 tbsp Fenugreek Leaves
- 1/2 tbsp Coriander Seeds
- 1 tbsp Chili Powder
- 1/2 tbsp Turmeric Powder
- 1 1/2 tbsp Coriander
- 1/2 tbsp Garam Masala
- 1 tbsp Fennel Seeds
- 1 cup Yogurt
- 3 tbsp Mustard Oil
- 4-5 Curry Leaves
- Salt
- 2-3 Mint Leaves for garnish
Instructions
Prepare the Karela
- Peel the bitter gourd and wash thoroughly with salted water 2-3 times to reduce bitterness. Cut into rings, removing the seeds.
Fry the Karela
- Heat 2 tablespoons of mustard oil in a pan. Add the karela rings and fry until golden brown. Set aside.
Prepare the Yogurt Sauce
- In a bowl, combine the yogurt, ginger paste, garlic paste, red chili powder, turmeric powder, coriander powder, garam masala, and salt. Mix well. Add a little water if needed for desired consistency.
Make the Spice Powder
- Dry roast the coriander seeds, fennel seeds, and fenugreek seeds in a pan until fragrant. Grind into a coarse powder.
Sauté Aromatics
- Heat 1 tablespoon of mustard oil in the same pan. Add mustard seeds and let them splutter. Add curry leaves and sliced onions, sauté until golden brown.
Combine and Simmer
- Add the fried karela rings to the pan with the onions. Sauté for a minute. Pour in the yogurt mixture, stirring well to combine. Cook for 10 minutes, or until the sauce has thickened and most of the liquid has evaporated.
Finish and Serve
- Stir in the dry-roasted spice powder. This will add a wonderful earthy flavor. Garnish with fresh mint leaves. Serve hot with roti or rice.
Recipe Notes
Expert Tips for the Best Karela Rings
- Reduce Bitterness: Soaking the sliced karela in salt water for 15-20 minutes before frying helps draw out excess bitterness.
- Spice Level: Adjust the amount of red chili powder to your preferred spice level.
- Yogurt Consistency: If you prefer a thinner sauce, add more water to the yogurt mixture. For a thicker sauce, use less water or even let it simmer a little longer.
- Fresh Herbs: For extra freshness and flavor, consider adding finely chopped cilantro (coriander) along with the mint for garnish.
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Recipe Nutrition
Calories: 214kcalCarbohydrates: 13gProtein: 9gFat: 16gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 8gSodium: 45mgPotassium: 385mgFiber: 6gSugar: 2gVitamin A: 951IUVitamin C: 77mgCalcium: 158mgIron: 3mg
Monika Patel
Articles: 71
4 Comments
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I’m excited to try this recipe!
This looks incredible! I need to try it.
This is so tempting! Thank you.
Such a beautiful dish! Can’t wait to try it.