Karela Kadhi Recipe – A Diabetic-Friendly Rajasthani Delight
Cuisine: Rajasthani
Course: Side Dish
Servings: 4
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Diet: Diabetic Friendly
Introduction:
Karela Kadhi is a traditional Rajasthani dish that brings together the distinct bitterness of karela (bitter gourd) and the creamy goodness of a besan (gram flour) and yogurt-based curry. Perfect for a side dish, this recipe is both healthy and flavorful, making it an ideal addition to any diabetic-friendly meal. The bitterness of the karela is balanced beautifully by the tanginess of the yogurt, while the subtle spices give this dish a comforting warmth.
The unique combination of ingredients in Karela Kadhi offers not only a burst of flavor but also various health benefits, especially for individuals with diabetes. Bitter gourd is known for its ability to regulate blood sugar levels, making it a great choice for those managing diabetes. Paired with a mild and soothing curry sauce, this dish is as nourishing as it is delicious.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Curd (Dahi / Yogurt) | 1 cup |
| Gram flour (Besan) | 1 teaspoon |
| Water | 1-1/2 cups |
| Salt | To taste |
| Karela (Bitter Gourd/Pavakkai) | 2, de-skinned |
| Cumin seeds (Jeera) | 1/2 teaspoon |
| Mustard seeds | 1/4 teaspoon |
| Curry leaves | 1 sprig |
| Onion | 1/2, finely chopped |
| Green chillies | 3, crushed to paste |
| Ginger | 1/2 inch, crushed to paste |
Instructions:
Step 1: Start by preparing the yogurt base. In a mixing bowl, whisk together the curd (yogurt), water, and besan (gram flour). Make sure the mixture is smooth and free of lumps. Set it aside for later use.
Step 2: Prepare the bitter gourd (karela). Slice the karela into thin pieces and soak them in salted water for a few minutes. This step helps reduce the bitterness, making the dish more palatable.
Step 3: Heat oil in a heavy-bottomed pan over medium heat. Add mustard seeds and cumin seeds to the hot oil. Let them splutter, releasing their aromatic flavors into the oil.
Step 4: Add the finely chopped onion to the pan and sauté until it turns translucent and soft. This should take about 2-3 minutes.
Step 5: Add the curry leaves, crushed green chilies, and crushed ginger to the onions. Sauté everything together for another 1-2 minutes, allowing the raw smell of the ginger to cook off and the flavors to meld.
Step 6: Now, add the sliced bitter gourd (karela) to the pan. Sauté the bitter gourd for about 5 to 7 minutes, allowing it to soften and absorb the spices.
Step 7: Once the bitter gourd is partially cooked, add salt to taste and mix everything well. This will help season the dish evenly.
Step 8: Finally, add the prepared besan-yogurt mixture to the pan. Stir well to combine the yogurt sauce with the vegetables and spices. Let the kadhi simmer on low heat until it begins to boil. This should take about 5 minutes. The curry will thicken slightly as it cooks.
Step 9: Once the kadhi is boiling and has reached your desired consistency, turn off the heat. Your Karela Kadhi is now ready to serve.
Serving Suggestions:
Karela Kadhi is best enjoyed with a side of Jeera Rice (cumin-flavored rice), soft Phulka (Indian flatbread), and a refreshing Kachumber Salad (a simple salad made with cucumber, tomato, and onion). For an extra zing, serve with Bharwa Besan Mirch (stuffed and fried besan chili) to complete the meal.
This dish offers a perfect balance of flavors and textures, making it a wholesome and satisfying meal for a weekday lunch or dinner. Not only does it satisfy your taste buds, but it also packs in nutrients that are beneficial for maintaining a balanced and healthy diet. The Karela Kadhi brings out the earthy, slightly bitter flavors of karela in a creamy, soothing curry, making it a must-try for those who enjoy traditional Indian meals with a twist.
Why You Should Try Karela Kadhi:
- Diabetic-Friendly: Bitter gourd helps regulate blood sugar levels, making this dish an excellent option for individuals managing diabetes.
- Flavorful: Despite its bitterness, karela is complemented by a tangy yogurt and gram flour gravy, with aromatic spices that add depth to the dish.
- Nutrient-Rich: The combination of vegetables, spices, and yogurt provides a variety of vitamins and minerals, promoting good health and digestion.
Enjoy this Rajasthani specialty and feel the warmth of traditional Indian flavors in every bite!
