Though unpleasantly bitter, karela (bitter gourd) tops the list of diabetes-friendly foods. It contains ‘gurmarin‘, a polypeptide that works like insulin in our body and helps to regulate blood sugar levels. Here’s an innovative calcium rich karela kadhi! Make sure to cook karelas well before adding the curds and spices to remove most of its bitterness.

Preparation Time: 10 mins

Cooking Time: 15 mins

Serves 4

Ingredients

Bitter gourd (karela), finely chopped 1/4 cup

Onions, chopped 1/2 cup

Ginger-green chilli paste 1 tsp

Low fat curds (dahi) 1 cup

Bengal gram flour (besan) 2 tbsp

Coriander (dhania) 1/4 cup chopped

Oil 1 tsp

Salt to taste

Method

  1. Heat the oil in a non-stick pan, add the onions and sauté for a few minutes.
  2. Add the bitter gourd and salt and cook over a medium flame till they are soft.
  3. In a bowl, whisk the curds and Bengal gram flour together till they form a smooth paste.
  4. Add the ginger-green chilli paste and the gram flour and curds mixture to the sautéed onion and bitter gourd along with 1 cup of water. Bring to a boil while stirring continuously.
  5. Adjust the salt and simmer for a few minutes.
  6. Serve hot, garnished with the chopped coriander.

Nutrient values per serving

Amt

Energy

Protein

Cho

Fat

Vit-A

Vit-C

Calcium

Iron

F.Acid

Fibre

28 gm

55 kcal

3.1 gm

7.2 gm

1.5 gm

129.0 mcg

10.3 mg

82.6 mg

0.4 mg

6.9 mcg

0.2 gm

Here is the original recipe source: Karela Kadhi by Tarla Dalal

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