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Indian Bitter Melon

Indian Bitter Melon

Indian Bitter Melon

The bitter melon of India has a narrower shape with pointed ends. It is green to white in color. We can also find smaller bitter melons 6-10 cm (2.4-3.9 in) in length, which are usually stuffed and eaten.

It is commonly called "Karela" in India.

It is generally eaten with yogurt and stir-fried or stuffed with spices. In south india, they prepare dishes like thoran/thuvaran (mixed with grated coconut), mezhukkupuratti (stir fried with spices), theeyal (cooked with roasted coconut) and pachadi (which is considered a medicinal food for diabetics). Other popular dishes in India are, they are used in curry, stir-fried with peanuts, or put in soup with fried onions and other spices. In North India and Nepal it is prepared like fresh pickle where it is fried and minced with garlic.

Nutritional Benefits:

  1. Bitter melon is very low in calories(17 calories per 100 gm).Its pods are rich sources of phytonutrients like dietary fiber, anti-oxidants, minerals and vitamins.
  2. It contains a phyto-nutrient, polypeptide-P, which is a plant insulin and helps in controlling blood sugar level, responsible for blood sugar levels reduction in the treatment of type-2 diabetes.
  3. Fresh pods contain folates, which is helpful if taken by mothers in early pregnancy period. It reduces the incidence of neural tube defects in the newborn babies.
  4. It is an excellent source of Vitamin-C.
  5. Excellent source of beta-carotene, a-carotene, lutein, and zea-xanthin. It also contains a good amount of vitamin-A. So, bitter melon prevents early aging, cancers and various disease processes.
  6. Provides relief in indigestion and constipation problems.
  7. Source of B-complex vitamins such as niacin (vitamin B-3), pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6) and minerals such as iron, zinc, potassium, manganese and magnesium
  8. It might prove effective in treating hiv infection, according to the tests carried out in labs.

Some of the recipes are:

  • Punjabi Karela Sabzi
  • Karela Aloo Stir Fry
  • Pavakka Fry - Fried Bitter Gourd
  • Karela Pakoda
  • Beef Bitter Melon in Black Bean Sauce

Stuffed Bitter Melon with Peanuts and Raw Mango
Ingredients

  • Karela - 4 ( Cut into Half and make a slit in the Middle for Stuffing)
  • Onion - Half ( Chopped)
  • Lime -1
  • Salt accordingly
  • Oil - 3 to 4 tbsp.
  • Turmeric - 1/4 th tbsp.
  • Seasoning - Urad dal - 1 tbsp., Cumin seeds- 1 tbsp. , Mustard seeds - Half tbsp.
  • Curry leaves and Coriander leaves
  • Tamarind ( Marble Size) - Soak in Water
  • Butter Milk - 1 Cup
  • Grated RAW MANGO - 1/4 TH CUP

SOAKING TIP

  • Soak tamarind in warm water . Add Salt , turmeric and Butter Milk to Tamarind Extract. Mix well . Soak the BITTER GOURD( Karela) pieces for 1 hour ( 2 Hours also fine) toss in between. This Soaking will help soften the Bitter Gourd and Cooks Fast.

FOR FILLING

  • Dry roast HALF cup PEANUTS . When Peanuts are 3/4 th roasted add 3 tbsp. WHITE SESAME SEEDS, 1 tbsp. Cumin seeds, 1 tbsp. Coriander seeds, HALF tbsp. Mustard seeds and few Fenugreek seeds.Cool the Spices and Grind with Handful DRY COCONUT , 2 CLOVES GARLIC, 1 tbsp. RED CHILLI POWDER.

Stuffed Bitter Melon with Peanuts and Raw Mango
Stuffed Bitter Melon with Peanuts and Raw Mango

Method

  1. Heat 1 tbsp. Oil and Splutter Mustard seeds, Cumin seeds, Urad dal and Curry Leaves.Saute finely chopped Onions with little Salt and Turmeric.
  2. Once ONIONS are fried , transfer to Bowl and Cool it. Add the Spice Powder and 1/4 th cup GRATED RAW MANGO . Mix well. Check for Salt and add accordingly.
  3. In the Same Pan Heat 1 tbsp. Oil and Place the Karela Pieces in a Single Layer . ( Discard the Soaked Butter Milk). Don't Squeeze the BITTER GOURD. Add 1 more tbsp. OIL . Cover with Lid and Cook for 10 to 15 Minutes . Flip in between 2 to 3 times . Check with Knife whether they are Cooked. Cook on Medium High Flame until light brown.
  4. Cool the Bitter Gourd Pieces and Stuff with the Peanut and Onion Mixture.Garnish with Finely Chopped Coriander Leaves.
  5. Enjoy with Steamed Rice or Plain Paratha or Phulka.
  6. NOTE: After Switching off the Stove Squeeze Juice Of Half Lime and Sprinkle some SALT and SUGAR. If Bitter Gourd is still Bitter.

Pavakka Fry - Fried Bitter Gourd

Pavakka Fry - Fried Bitter Gourd

Karela Pakoda

Karela Pakoda

Aloo Karela Bhaaji

Aloo Karela Bhaaji

Stir-fried bitter melon with potato

Stir-fried bitter melon with potato

Bitter Gourd with yellow Pumpkin

Bitter Gourd with yellow Pumpkin

Bitter Melon Chips

Bitter Melon Chips

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