Crispy Bitter Gourd Vegetable (Kurkure Karela Sabzi)
Diabetic-Friendly North Indian Delight
Bitter Gourd, or Karela, is known for its health benefits, especially for those managing diabetes. This flavorful and crispy dry sabzi, also called Kurkure Karela, combines the bitterness of the vegetable with tangy, aromatic spices, making it a perfect side dish for a wholesome lunch or dinner. Its crispy texture, paired with a burst of spice from amchur (dry mango powder) and other masalas, gives a delightful crunch and chatpata flavor. This recipe incorporates the entire Karela, including the skin, which is rich in nutrients and essential antioxidants.
Ingredients for Kurkure Karela Sabzi:
| Ingredient | Quantity |
|---|---|
| Karela (Bitter Gourd/Pavakkai), cut into thin strips | 4 (medium-sized) |
| Salt | 1 teaspoon, or to taste |
| Mustard oil | 1 tablespoon |
| Fennel seeds (Saunf) | 1 tablespoon |
| Turmeric powder (Haldi) | 1 teaspoon |
| Coriander powder (Dhania) | 1 tablespoon |
| Red Chilli powder | 1 teaspoon, or to taste |
| Amchur (Dry Mango Powder) | 2 teaspoons |
Preparation Time:
- 380 minutes (including marination time)
Cooking Time:
- 30 minutes
Total Time:
- 410 minutes
Instructions for Making Kurkure Karela Sabzi:
-
Prepare the Karela:
Start by thoroughly washing the Karela (bitter gourd) under running water to remove any dirt or impurities. Use a vegetable peeler to peel off the skin. Then, slice the Karela into thin strips. Make sure to remove the seeds from the inside of the gourd to prevent excessive bitterness. -
Marinate the Karela:
In a large mixing bowl, combine the Karela strips with the peeled skin. Sprinkle salt over the mixture, and mix it thoroughly. Let this rest for about 20 minutes to allow the salt to draw out the moisture from the Karela, which will help in softening and reducing some of its bitterness. -
Heat the Oil:
Heat a heavy-bottomed pan on medium flame and add the mustard oil. Allow the oil to heat up until it begins to smoke slightly. Once the oil reaches this point, reduce the heat and add the fennel seeds. Let the fennel seeds sizzle and release their aroma into the oil. -
Cook the Karela:
Add the marinated Karela strips and peels to the pan. Gently toss them in the oil and fennel seeds to coat them evenly. At this point, add the dry spices: turmeric powder, coriander powder, red chili powder, and amchur (dry mango powder). Stir well to combine all the spices and evenly coat the Karela with the flavors. -
Simmer the Sabzi:
Cover the pan and cook the Karela mixture on low heat for about 5 minutes. Afterward, remove the lid and continue cooking on a very low flame for 15-20 minutes, stirring occasionally, until the Karela becomes crispy and golden brown. The key is to cook it on a low heat to allow the Karela to crisp up without burning. -
Final Touch:
Once the Karela sabzi is crispy, taste it and adjust the salt and spices if needed. The crunchy, crispy Karela sabzi is now ready to serve!
Serving Suggestions:
This Kurkure Karela Sabzi pairs beautifully with Gujarati Dal, steamed rice, and a refreshing carrot-cucumber-tomato salad with lemon and fresh coriander. The combination of these dishes creates a wholesome, nutrient-packed meal that is light yet satisfying. Enjoy this diabetic-friendly dish as a healthy addition to your lunch or dinner!
Why You’ll Love This Recipe:
- Health benefits: Karela is packed with antioxidants, vitamins, and minerals, making it an excellent choice for diabetic-friendly meals.
- Crispy Texture: The combination of marination and slow cooking helps achieve a perfect crispy texture.
- Bold Flavors: The blend of spices, including amchur, gives this dish a tangy, chatpata flavor that makes it addictive.
- Simple yet Flavorful: This recipe requires just a few simple ingredients but delivers a mouthwatering, savory experience.
Nutritional Information (per serving):
| Nutrient | Amount (approx.) |
|---|---|
| Calories | 90 kcal |
| Protein | 2.4g |
| Carbohydrates | 12g |
| Fiber | 4.5g |
| Fat | 3.5g |
| Sodium | 150mg |
| Potassium | 430mg |
| Vitamin C | 9.6mg |
Note: The nutritional values are approximate and may vary based on the exact size of the ingredients and specific preparation methods.
This dish is perfect for those seeking a crunchy and flavorful side that doesn’t compromise on health, making it an ideal addition to a diabetes-friendly diet.
