Low Fat Bitter Gourd Fry
Bring bold flavors to your table with this Low Fat Bitter Gourd Fry—a deliciously healthy twist on a classic recipe! Packed with the earthy bitterness of fresh bitter gourd and the vibrant heat of red chili powder, this dish is perfectly balanced with aromatic cumin seeds, tangy lemon juice, and a sprinkling of fragrant coriander leaves. A quick sauté in olive oil keeps the dish low fat while ensuring the vegetables turn irresistibly tender and slightly crispy. The easy preparation process, which includes a simple salt soak to mellow the bitterness, makes it approachable for all home cooks. Serve this guilt-free, nutrient-packed side with steamed rice or flatbreads for a wholesome, flavor-forward meal.
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Recipe Information
Ingredients
- 3 medium Bitter gourd
- 1 large Onion
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Cumin seeds
- 0.75 teaspoon Salt
- 1 tablespoon Lemon juice
- 1 tablespoon Olive oil
- 2 tablespoons Fresh coriander leaves
Instructions
Wash the bitter gourds thoroughly. Slice them vertically and remove the seeds, then cut into thin half-circle slices.
Sprinkle the bitter gourd slices with a pinch of salt and let them sit for 10 minutes. This helps to reduce the bitterness. Rinse with water and pat dry with a paper towel.
Peel and finely slice the onion.
Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat.
Add cumin seeds and let them splutter for a few seconds.
Add the sliced onions and sauté until they turn translucent.
Add the bitter gourd slices to the skillet. Stir well to combine with the onions.
Sprinkle turmeric powder, red chili powder, coriander powder, and salt over the bitter gourd mixture. Mix well so the spices evenly coat the bitter gourd.
Lower the heat and let the bitter gourds cook for about 15 minutes, stirring occasionally until they become tender and slightly crispy.
Once done, squeeze lemon juice over the fry and toss to combine.
Garnish with freshly chopped coriander leaves before serving.
Nutrition Facts
Calories |
282 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.7 g | 20% | |
| Saturated Fat | 2.3 g | 12% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1796 mg | 78% | |
| Total Carbohydrate | 33.7 g | 12% | |
| Dietary Fiber | 9.1 g | 32% | |
| Total Sugars | 14.6 g | ||
| Protein | 5.9 g | 12% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 123 mg | 9% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 1140 mg | 24% | |
*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.
