Low Sodium Bitter Gourd Curry
Discover the wholesome goodness of *Low Sodium Bitter Gourd Curry*, a flavorful and health-conscious dish that transforms the naturally bitter vegetable into a delicious curry infused with spices and aromatics. This recipe highlights the unique flavors of bitter gourd, complemented by a medley of sautéed onions, juicy tomatoes, and fragrant spices like turmeric, coriander, and garam masala. Cooked in low-sodium vegetable broth, it ensures a heart-healthy base while retaining a rich, savory profile. Perfect for those seeking low-sodium recipes without compromising on taste, this curry comes together in just 40 minutes and pairs beautifully with steamed rice or flatbread. Garnished with fresh coriander leaves, it’s a vibrant and nutritious addition to any meal plan.
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Recipe Information
Ingredients
- 2 medium-sized bitter gourd
- 1 medium-sized onion
- 1 large tomato
- 0.5 teaspoon mustard seeds
- 0.5 teaspoon cumin seeds
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon red chili powder
- 1 teaspoon coriander powder
- 0.5 teaspoon garam masala
- 1 inch piece fresh ginger
- 2 units garlic cloves
- 1 cup low sodium vegetable broth
- 2 tablespoons oil
- 2 tablespoons, chopped fresh coriander leaves
Instructions
Wash the bitter gourds thoroughly. Cut them lengthwise, remove the seeds, and slice them into thin semi-circles.
Finely chop the onion and tomato. Peel and grate the ginger, and finely chop the garlic cloves.
Heat oil in a large pan over medium heat. Add mustard seeds and cumin seeds. Allow them to crackle for a few seconds.
Add the chopped onion to the pan and sauté until it becomes translucent.
Stir in the grated ginger and chopped garlic, cooking for another minute until fragrant.
Add the sliced bitter gourd to the pan and sauté for 5-6 minutes, allowing the bitter gourd to soften slightly.
Add chopped tomatoes and cook until they soften and blend with the bitter gourd.
Sprinkle turmeric powder, red chili powder, coriander powder, and mix well. Cook for another 2 minutes.
Pour in the low sodium vegetable broth, cover the pan, and let it cook for about 10-12 minutes until the bitter gourd is tender.
Uncover the pan, add garam masala, and stir. Cook for an additional 2-3 minutes to blend the flavors.
Taste and adjust the seasoning if necessary, though keep in mind it's a low-sodium recipe.
Garnish with fresh coriander leaves and serve the curry hot with steamed rice or flatbread.
Nutrition Facts
Calories |
482 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.6 g | 39% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1902 mg | 83% | |
| Total Carbohydrate | 49.2 g | 18% | |
| Dietary Fiber | 9.5 g | 34% | |
| Total Sugars | 26.5 g | ||
| Protein | 8.4 g | 17% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 151 mg | 12% | |
| Iron | 5.6 mg | 31% | |
| Potassium | 1424 mg | 30% | |
*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.
