Heart-Healthy Bitter Gourd Fry
Discover the perfect balance of health and flavor with this **Heart-Healthy Bitter Gourd Fry**, a nutrient-packed side dish designed to delight your taste buds. Featuring tender slices of bitter gourd stir-fried with aromatic cumin seeds, sweet onions, and a medley of grounding spices like turmeric and red chili powder, this dish offers a bold, earthy flavor profile. The bitterness is tempered with a light salting technique and brightened by a final squeeze of fresh lemon juice. Cooked in heart-smart olive oil and garnished with vibrant coriander leaves, this easy and wholesome recipe is ready in just 35 minutes, making it ideal for busy weeknight meals. Perfect as a nutrient-rich side dish or a flavorful topping for rice or salads, this bitter gourd fry celebrates both health-conscious cooking and bold culinary traditions. Keywords: **heart-healthy recipes, bitter gourd fry, quick side dish, healthy Indian recipes, diabetic-friendly recipes**.
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Recipe Information
Ingredients
- 4 medium bitter gourd
- 2 tablespoons olive oil
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon red chili powder
- 1 teaspoon cumin seeds
- 0.25 teaspoon black pepper powder
- 0.5 teaspoon salt
- 1 tablespoon fresh lemon juice
- 1 large onion
- 2 tablespoons fresh coriander leaves
Instructions
Wash the bitter gourds thoroughly under running water. Trim off both ends and slice them thinly into rounds.
Sprinkle a little salt over the sliced bitter gourds and let them sit for 10 minutes to reduce bitterness. Rinse and drain well.
Peel and thinly slice the onion.
Heat olive oil in a non-stick pan over medium heat. Add the cumin seeds and allow them to crackle for a few seconds.
Add the sliced onions to the pan and sauté until they become translucent, about 3-4 minutes.
Add the sliced bitter gourds to the pan and stir well to mix with the onions.
Sprinkle turmeric powder, red chili powder, black pepper powder, and salt over the vegetables. Stir to combine.
Continue to cook on medium heat, stirring occasionally, for about 15 minutes until the bitter gourd is cooked through and starts to brown slightly.
Remove the pan from the heat and squeeze fresh lemon juice over the bitter gourd fry.
Garnish with freshly chopped coriander leaves and serve hot as a side dish or as a topping for salads or rice.
Nutrition Facts
Calories |
426 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.0 g | 38% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1211 mg | 53% | |
| Total Carbohydrate | 37.0 g | 13% | |
| Dietary Fiber | 10.3 g | 37% | |
| Total Sugars | 16.1 g | ||
| Protein | 6.8 g | 14% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 141 mg | 11% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 1370 mg | 29% | |
*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.
