Sugar-Free Bitter Gourd Curry
Discover the delightful balance of flavors in this Sugar-Free Bitter Gourd Curry, a wholesome and diabetic-friendly dish that transforms the humble bitter gourd into a lip-smacking curry. Featuring the bold flavors of mustard seeds, cumin, and fragrant curry leaves, this recipe pairs perfectly with rice or roti for a comforting, nutritious meal. The bitterness of the gourd is mellowed through a pre-salting technique and simmered with a tantalizing blend of turmeric, red chili, and coriander powders. Fresh tomato and onion add depth and a natural sweetness, making this dish entirely free of sugar yet incredibly flavorful. Ready in under an hour, this easy-to-follow recipe is garnished with fresh coriander for a vibrant finish, making it a perfect choice for health-conscious food lovers.
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Recipe Information
Ingredients
- 500 grams Bitter gourd
- 2 tablespoons Vegetable oil
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Asafoetida (hing)
- 10 leaves Curry leaves
- 1 large Onion
- 1 large Tomato
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Red chili powder
- 2 teaspoons Coriander powder
- 1 teaspoon Salt
- 250 milliliters Water
- 2 tablespoons Fresh coriander leaves
Instructions
Wash the bitter gourd thoroughly and slice them into thin rounds. Remove seeds if they are too hard.
Sprinkle a pinch of salt over the bitter gourd slices, mix, and let them sit for 15 minutes to reduce bitterness. Rinse with water and drain.
Finely chop the onion and tomato. Set aside.
Heat the vegetable oil in a large pan over medium heat. Add mustard seeds and let them crackle.
Add cumin seeds and asafoetida, followed by curry leaves. Sauté for a few seconds.
Add the chopped onion to the pan and sauté until golden brown.
Add the chopped tomato and cook until it turns soft and the oil begins to separate from the mixture.
Stir in the turmeric powder, red chili powder, and coriander powder. Sauté for an additional minute.
Add the prepared bitter gourd slices to the pan and mix well.
Pour in the water and add salt. Stir everything together, cover with a lid, and let it simmer on low heat for 15-20 minutes or until the bitter gourd is cooked and the curry thickens.
Open the lid and check for seasoning. Adjust salt if needed.
Garnish with freshly chopped coriander leaves and serve hot with rice or roti.
Nutrition Facts
Calories |
116 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.5 g | 10% | |
| Saturated Fat | 0.9 g | 4% | |
| Polyunsaturated Fat | 4.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 501 mg | 22% | |
| Total Carbohydrate | 12.7 g | 5% | |
| Dietary Fiber | 5.8 g | 21% | |
| Total Sugars | 3.5 g | ||
| Protein | 2.6 g | 5% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 73 mg | 6% | |
| Iron | 1.4 mg | 8% | |
| Potassium | 598 mg | 13% | |
*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.
