Heart-Healthy Spicy Stir-Fried Bitter Gourd
Discover the perfect balance of bold flavors and nutrition with our Heart-Healthy Spicy Stir-Fried Bitter Gourd recipe! This vibrant dish transforms the often-overlooked bitter gourd into a deliciously spiced, nutrient-packed centerpiece. Infused with aromatic ginger, garlic, and cumin seeds, and brightened with a zing of lemon juice, it’s a uniquely flavorful way to elevate your healthy eating routine. With olive oil taking the spotlight for heart-friendly cooking, this stir-fry uses minimal salt and highlights a medley of spices like turmeric, coriander, and black pepper for a wholesome, fiery kick. Serve it alongside whole-grain chapati or steamed brown rice for a satisfying, balanced meal. Perfect for anyone seeking nutritious, low-fat recipes packed with bold tastes, this dish is a must-try for health-conscious food lovers keen on exploring fresh, wholesome ingredients.
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Recipe Information
Ingredients
- 2 medium-sized Bitter gourd (karela)
- 1 medium-sized Onion
- 4 cloves Garlic
- 1 inch piece Ginger
- 1 medium-sized Tomato
- 2 tablespoons Olive oil
- 0.5 teaspoons Turmeric powder
- 1 teaspoon Cumin seeds
- 0.5 teaspoons Red chili powder
- 1 teaspoon Coriander powder
- 0.25 teaspoons Black pepper
- 2 teaspoons Lemon juice
- 2 tablespoons Fresh cilantro (coriander leaves)
- 0.25 teaspoons Salt (optional or use low-sodium substitute)
Instructions
Wash the bitter gourds thoroughly, cut off the ends, and slice them lengthwise. Scoop out the seeds using a spoon and slice the gourds into thin half-moons.
Optional step to reduce bitterness: Sprinkle the bitter gourd slices with a pinch of salt and let them sit for 10-15 minutes. Rinse under cold water and pat dry using a kitchen towel.
Thinly slice the onion, mince the garlic and ginger, and dice the tomato.
Heat olive oil in a large non-stick or cast-iron pan over medium heat.
Add cumin seeds to the hot oil and let them sizzle for a few seconds until fragrant.
Stir in the minced garlic and ginger and sauté for 30 seconds until aromatic.
Add the sliced onion and cook for 3-4 minutes, stirring occasionally, until the onion turns translucent.
Add the turmeric powder, red chili powder, coriander powder, and black pepper to the pan. Stir for about 1 minute to toast the spices.
Toss in the bitter gourd slices and stir to coat them evenly with the spices. Cook for about 8-10 minutes, stirring occasionally, until the bitter gourd softens and lightly browns.
Add the diced tomato and cook for another 3-4 minutes until the tomato breaks down and blends into the dish.
Taste the dish and optionally adjust with a small amount of low-sodium salt or leave as is.
Turn off the heat, drizzle lemon juice over the stir-fry, and garnish with freshly chopped cilantro.
Serve hot as a side dish with whole-grain chapati or steamed brown rice for a complete, heart-healthy meal.
Nutrition Facts
Calories |
456 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.3 g | 39% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1756 mg | 76% | |
| Total Carbohydrate | 44.3 g | 16% | |
| Dietary Fiber | 11.3 g | 40% | |
| Total Sugars | 21.8 g | ||
| Protein | 7.5 g | 15% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 160 mg | 12% | |
| Iron | 5.9 mg | 33% | |
| Potassium | 1343 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.
