Low Sodium Bitter Gourd Fry
Discover the bold and nourishing flavors of Low Sodium Bitter Gourd Fry, a healthy twist on a classic Indian side dish. This vibrant recipe uses fresh bitter gourd slices stir-fried in aromatic coconut oil with mustard seeds, cumin seeds, and fragrant curry leaves, creating a hearty base. A blend of ground spices, including turmeric, coriander, and chili powder, adds a layered depth without relying on added salt. Finished with a refreshing splash of lemon juice and a sprinkle of fresh cilantro, this low-sodium dish is a powerhouse of flavor and texture. Perfect as a standalone vegan dish or a wholesome accompaniment to rice, this quick-to-make recipe is a must for anyone seeking healthier, low-sodium culinary options. Keywords: low sodium recipe, bitter gourd fry, healthy Indian side dish, vegan stir-fry, low sodium cooking.
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Recipe Information
Ingredients
- 2 medium-sized bitter gourd
- 0.5 teaspoon turmeric powder
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 0.5 teaspoon red chili powder
- 10 leaves curry leaves
- 0.5 teaspoon mustard seeds
- 0.5 teaspoon cumin seeds
- 1 pinch asafoetida (hing)
- 2 tablespoons coconut oil
- 1 tablespoon lemon juice
- 2 tablespoons fresh cilantro
Instructions
Wash the bitter gourds thoroughly and cut them into thin slices. Remove seeds if desired.
In a bowl, mix turmeric powder, ground coriander, ground cumin, and red chili powder to create a spice blend.
Heat coconut oil in a frying pan over medium heat.
Add mustard seeds to the pan and let them splutter. Once they splutter, add cumin seeds, curry leaves, and a pinch of asafoetida.
Add the sliced bitter gourd to the pan and stir well to coat with the seasoned oil.
Sprinkle the spice blend over the bitter gourds and mix well to ensure even coating.
Stir-fry the bitter gourd slices for about 15-20 minutes on medium heat until they achieve a crispy texture, stirring occasionally.
Remove from heat and sprinkle freshly squeezed lemon juice over the fried bitter gourds.
Garnish with chopped cilantro and serve hot as a side dish.
Nutrition Facts
Calories |
329 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.2 g | 39% | |
| Saturated Fat | 23.3 g | 116% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 21 mg | 1% | |
| Total Carbohydrate | 13.9 g | 5% | |
| Dietary Fiber | 6.0 g | 21% | |
| Total Sugars | 3.8 g | ||
| Protein | 3.6 g | 7% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 117 mg | 9% | |
| Iron | 5.4 mg | 30% | |
| Potassium | 718 mg | 15% | |
*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.
