Low Fat Bitter Gourd Curry
Experience the vibrant flavors of this Low Fat Bitter Gourd Curry, a health-conscious twist on a traditional Indian dish. Packed with nutrient-rich bitter gourd, this curry is simmered to perfection with aromatic spices like cumin, mustard seeds, and garam masala. The addition of creamy yogurt balances the bold flavors while keeping the dish light and wholesome. Prepared with minimal oil, this guilt-free recipe is perfect for weight-watchers and anyone seeking a nutritious yet satisfying meal. Ready in under an hour, it's a delicious option for family dinners or meal prepping. Pair it with steamed rice or soft roti to complete a nourishing and flavorful experience. Whether you're a fan of bitter gourd or looking for a new way to enjoy its unique taste, this recipe is sure to win your heart!
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Recipe Information
Ingredients
- 500 grams bitter gourd
- 1 large onion
- 1 large tomato
- 1 tablespoon ginger-garlic paste
- 0.5 teaspoon mustard seeds
- 0.5 teaspoon cumin seeds
- 0.5 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1 teaspoon coriander powder
- 0.5 teaspoon garam masala
- 0.75 teaspoon salt
- 2 tablespoons yogurt
- 1 tablespoon olive oil
- 1 cup water
- 2 tablespoons coriander leaves
Instructions
Wash and peel the bitter gourd. Slice them thinly and set aside.
Chop the onion and tomato separately and set aside.
Heat 1 tablespoon of olive oil in a large pan over medium heat.
Add mustard seeds and cumin seeds to the oil. When they start to crackle, add the chopped onions.
Saute the onions until they turn golden brown.
Add ginger-garlic paste and saute for another 2 minutes until the raw smell disappears.
Stir in the chopped tomatoes and cook until they are soft and mushy.
Add the turmeric powder, red chili powder, coriander powder, and salt. Stir well to combine the spices with the tomato mixture.
Add the sliced bitter gourd to the pan. Cook for 5 minutes, stirring occasionally.
Pour 1 cup of water into the pan. Cover and let it simmer for about 15 minutes or until the bitter gourd is cooked through.
Add yogurt and mix well. Allow the curry to cook for another 2-3 minutes to incorporate the yogurt.
Sprinkle garam masala over the curry, mix well, and turn off the heat.
Garnish with freshly chopped coriander leaves before serving.
Serve hot with steamed rice or roti.
Nutrition Facts
Calories |
445 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.9 g | 23% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 3584 mg | 156% | |
| Total Carbohydrate | 65.2 g | 24% | |
| Dietary Fiber | 15.8 g | 56% | |
| Total Sugars | 35.3 g | ||
| Protein | 12.3 g | 25% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 269 mg | 21% | |
| Iron | 7.0 mg | 39% | |
| Potassium | 2162 mg | 46% | |
*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.
