Are you ready to explore a unique and flavorful dish? Today, we’re diving into the recipe for Karela Sabzi, a delightful stir-fried preparation featuring the often misunderstood bitter gourd, known as karela. This dish is a staple in Indian cuisine, cherished for its distinct flavor and numerous health benefits. The cultural significance of karela sabzi dates back centuries, as it’s often associated with traditional Ayurvedic practices that celebrate the healthful properties of bitter gourd.
Karela sabzi is popular for several reasons: it’s not only healthy but also easy to prepare, making it a favorite in many households. Its bittersweet taste can be a little surprising at first, but once you try it, you’ll see why this dish has a special place in many hearts and plates! Whether you’re looking for a nutritious side dish or a new way to enjoy vegetables, karela sabzi is sure to satisfy your cravings.
Ingredients
| Ingredient | Quantity |
| Karela (bitter gourd) | 2 medium-sized |
| Oil (mustard or vegetable) | 2 tablespoons |
| Onion (finely chopped) | 1 large |
| Turmeric powder | 1/2 teaspoon |
| Red chili powder | 1 teaspoon |
| Coriander powder | 1 teaspoon |
| Garam masala | 1/2 teaspoon |
| Salt | to taste |
| Tomato (chopped) | 1 medium (optional) |
| Fresh coriander leaves (for garnish) | 2 tablespoons (optional) |
Step-by-Step Instructions
Here’s how to make delicious Karela Sabzi in just a few easy steps:
- Prep the Karela: Start by washing the karela thoroughly. Cut off the ends, and then slice them lengthwise. Remove the seeds with a spoon if they are large. Next, chop them into thin half-moon slices.
- Salt and Drain: Sprinkle salt over the chopped karela and let it sit for about 15-20 minutes. This helps to reduce the bitterness. Afterward, rinse them with water and drain.
- Heat the Oil: In a pan, heat the oil over medium heat. Once hot, add the finely chopped onions and sauté until they are golden brown.
- Add Spices: Stir in the turmeric powder, red chili powder, and coriander powder. Cook for a minute until the spices release their aroma.
- Cook the Karela: Add the karela slices to the pan. Mix well to coat them with the spices. Cover the pan and let it cook for 10-15 minutes, stirring occasionally.
- Incorporate Tomato (Optional): If you are using tomato, add it now and stir. This will add a nice tangy flavor to the sabzi. Cook for another 5-7 minutes.
- Finish with Spices: Once the karela is cooked and tender, add garam masala and salt to taste. Mix well and cook for an additional minute.
- Garnish: Garnish with fresh coriander leaves before serving.
Enjoy your Karela Sabzi hot with chapati or rice for a delicious and healthy meal!
Nutritional Information
Here’s the approximate nutritional value per serving of Karela Sabzi:
| Nutrient | Amount | Daily Value (%) |
| Calories | 120 | 6% |
| Protein | 2g | 4% |
| Carbohydrates | 12g | 4% |
| Fats | 7g | 11% |
| Fiber | 4g | 16% |
| Vitamin C | 20mg | 33% |
Tips and Tricks
– For less bitterness, try soaking the karela slices in salted water longer.
– You can add potatoes or bell peppers for extra flavor and texture.
– If you want a touch of sweetness, try adding a pinch of sugar to balance out the bitterness.
– Avoid overcrowding the pan while cooking; this allows the karela to fry properly and not steam.
FAQs
What is Karela?
Karela, also known as bitter gourd, is a vegetable known for its distinct bitter taste and numerous health benefits, including regulating blood sugar levels.
Is Karela Sabzi healthy?
Yes, Karela Sabzi is healthy! It’s low in calories and high in nutrients, making it great for maintaining a balanced diet.
Can I use frozen karela for this recipe?
Yes, you can use frozen karela, but fresh karela is preferred for the best taste and texture.
How can I reduce the bitterness of karela?
Sprinkling salt on raw karela and letting it sit for a while before cooking can help reduce its bitterness. Rinse it before cooking.
What can I serve with Karela Sabzi?
Karela Sabzi pairs well with chapati, rice, or even as a side dish with dal.
Can I make Karela Sabzi spicy?
Absolutely! Increase the amount of red chili powder or add green chilies to spice it up.
How long can I store leftover Karela Sabzi?
You can store it in an airtight container in the fridge for up to 2-3 days.
Is Karela Sabzi gluten-free?
Yes, this dish is naturally gluten-free, making it suitable for those avoiding gluten-containing foods.
Can I add other vegetables to Karela Sabzi?
Certainly! Feel free to add veggies like potatoes, bell peppers, or extra onions to make it heartier.
Is Karela Sabzi suitable for kids?
It depends on the child’s taste preferences. The bitterness might be an acquired taste, but you can adjust the spices and add a little sweetness.
With this vibrant and healthy recipe, you can impress your family and friends while enjoying the delicious flavors of Karela Sabzi. Happy cooking!
