Heart-Healthy Bitter Gourd Curry
Elevate your dining experience with this flavorful and nutritious Heart-Healthy Bitter Gourd Curry, a delightful dish that transforms the unique bitterness of bitter gourd into a mouthwatering curry rich in aromatics and spices. Perfect for promoting wellness, this recipe showcases the health benefits of bitter gourd and olive oil while delivering vibrant flavors from cumin, mustard seeds, ginger, and garlic. Tender slices of bitter gourd are simmered in a savory tomato-based sauce enhanced with turmeric, coriander, and red chili powder, making it a heart-friendly and low-calorie option for your meals. Ready in just 45 minutes, this curry is best enjoyed with brown rice or whole grain bread, offering a wholesome and satisfying vegetarian dish that’s packed with antioxidants and robust taste. Whether you're seeking a nutrient-rich meal or an exciting twist to traditional curries, this recipe is sure to impress your taste buds while supporting a healthy lifestyle.
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Recipe Information
Ingredients
- 3 medium Bitter gourd
- 2 tablespoons Olive oil
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 1 large, finely chopped Onion
- 3 minced Garlic cloves
- 1 inch, grated Ginger
- 2 medium, chopped Tomatoes
- 0.5 teaspoon Turmeric powder
- 1 tablespoon Coriander powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon or to taste Salt
- 1 cup Water
- 2 tablespoons, chopped Fresh coriander leaves
Instructions
Wash the bitter gourds thoroughly, and cut them into slices. Remove seeds if they are too hard.
Heat the olive oil in a large pan over medium heat.
Add mustard seeds and cumin seeds to the oil. Allow them to crackle for a few seconds.
Add the chopped onions and sauté until they turn golden brown.
Mix in the minced garlic and grated ginger, and sauté for another minute until fragrant.
Add the chopped tomatoes, and cook until they become soft and mushy.
Stir in the turmeric powder, coriander powder, and red chili powder. Cook the spices for a minute.
Introduce the sliced bitter gourds to the pan, and mix well until all pieces are coated with the spices.
Add salt and water, then cover the pan with a lid. Let the curry simmer on low heat for about 15-20 minutes or until the bitter gourd is cooked through and tender.
Stir occasionally and check the seasoning. Adjust salt if necessary.
Once cooked, remove from heat and garnish with fresh coriander leaves.
Serve the heart-healthy bitter gourd curry hot with brown rice or whole grain bread.
Nutrition Facts
Calories |
508 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.6 g | 42% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2414 mg | 105% | |
| Total Carbohydrate | 51.1 g | 19% | |
| Dietary Fiber | 14.4 g | 51% | |
| Total Sugars | 21.1 g | ||
| Protein | 10.1 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 223 mg | 17% | |
| Iron | 7.3 mg | 41% | |
| Potassium | 1853 mg | 39% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
