Soy-Free Bitter Gourd Fry
Discover the irresistible flavors of Soy-Free Bitter Gourd Fry, a healthy and delicious side dish that transforms this often-underrated vegetable into a crispy, spiced delight. This quick and easy recipe is packed with aromatic Indian spices like turmeric, red chili powder, garam masala, and cumin, which perfectly balance the natural bitterness of the gourd. With no soy-based ingredients, it's ideal for those with dietary restrictions or preferences. The preparation method includes a simple salting step to mellow the bitterness, while sautéed onions and garlic add depth and sweetness to the dish. Garnished with fresh coriander leaves, this vegan and gluten-free bitter gourd stir-fry pairs beautifully with steamed rice or soft flatbreads, making it a versatile addition to your healthy weeknight menu.
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Recipe Information
Ingredients
- 500 grams Bitter gourd
- 0.5 teaspoons Turmeric powder
- 1 teaspoons Red chili powder
- 1 teaspoons Coriander powder
- 0.5 teaspoons Cumin powder
- 0.5 teaspoons Garam masala
- 1 teaspoons Salt
- 3 tablespoons Cooking oil
- 1 medium Onion
- 3 cloves Garlic cloves
- 2 tablespoons Fresh coriander leaves
Instructions
Wash the bitter gourds under running water. Cut both ends and slice them into thin rounds. Remove seeds if large using a spoon. Set aside.
Peel and finely chop the onion. Peel and mince the garlic cloves. Finely chop the fresh coriander leaves for garnish.
In a large bowl, add the sliced bitter gourd and sprinkle it with salt. Set aside for 10 minutes to let the juices release, which helps moderate the bitterness.
After 10 minutes, rinse the salted bitter gourd slices to remove excess salt and bitterness, then pat them dry with a clean kitchen towel.
In a small mixing bowl, combine turmeric powder, red chili powder, coriander powder, cumin powder, and garam masala.
Heat cooking oil in a large frying pan over medium heat. Once the oil is hot, add the chopped onion and garlic.
Sauté the onion and garlic for 3-4 minutes until the onions are translucent and the garlic is fragrant.
Add the prepared spice mix to the onions and garlic, and stir well, cooking for another minute until the spices release their aroma.
Add the dried bitter gourd slices to the pan, stirring well to coat them with the spice mixture.
Reduce the heat to medium-low and cook the bitter gourd slices for 15-20 minutes, stirring occasionally, until they are crispy and cooked through.
Taste and adjust the seasoning if necessary, adding a little more salt or spices as preferred.
Garnish the bitter gourd fry with chopped fresh coriander leaves before serving.
Serve hot as a side dish or as a part of a meal with rice or flatbreads.
Nutrition Facts
Calories |
557 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.3 g | 57% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2395 mg | 104% | |
| Total Carbohydrate | 38.7 g | 14% | |
| Dietary Fiber | 12.9 g | 46% | |
| Total Sugars | 15.4 g | ||
| Protein | 7.8 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 166 mg | 13% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 1637 mg | 35% | |
*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.
