Karela Besan Sabzi Recipe: A Delicious and Healthy Rajasthani Delight
Karela, also known as bitter gourd or Pavakkai, is a vegetable that is often met with mixed reactions due to its distinct bitter taste. However, when prepared with the right spices and techniques, karela transforms into a flavorful and nutritious dish that is both diabetic-friendly and delicious. This Karela Besan Sabzi combines the bitterness of karela with the earthy goodness of gram flour (besan) and a blend of aromatic spices, making it a perfect addition to your Rajasthani meal spread.
Ingredients for Karela Besan Sabzi:
| Ingredient | Quantity |
|---|---|
| Karela (Bitter Gourd/Pavakkai) | 300 grams |
| Onions (thinly sliced) | 2 |
| Garlic (finely chopped) | 6 cloves |
| Ginger (finely chopped) | 1 inch |
| Gram Flour (Besan) | 3 tablespoons |
| Turmeric Powder (Haldi) | 1 teaspoon |
| Coriander Powder (Dhania) | 1 tablespoon |
| Garam Masala Powder | 1 teaspoon |
| Red Chilli Powder | 1 teaspoon |
| Amchur (Dry Mango Powder) | 1 teaspoon |
| Ajwain (Carom Seeds) | ½ teaspoon |
| Mustard Oil | 1 teaspoon |
| Salt | To taste |
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Total Time: 25 minutes
Servings: 4
Cuisine: Rajasthani
Course: Lunch
Diet: Diabetic Friendly
How to Make Karela Besan Sabzi:
Step 1: Prepare the Karela (Bitter Gourd)
To start, wash the karela thoroughly and slice it into thin roundels. It’s important to keep the skin intact, as it adds to the nutritional value of the dish. Don’t soak the karela in water, as this will remove the natural bitterness. The bitterness is a key component of the vegetable’s health benefits. If the pulp of the karela is not tender, remove the hard seeds, but keep the rest intact for maximum flavor and nutrition.
Step 2: Pressure Cook the Karela
In a pressure cooker, add the sliced karela along with turmeric powder, salt, and two tablespoons of water. Close the lid and cook for 2 to 3 whistles on medium heat. Once done, release the pressure immediately by either running the cooker under cold water or releasing the pressure manually with a fork. Set the cooked karela aside.
Step 3: Prepare the Spices and Onion Mixture
Heat mustard oil in a wok or kadai over medium heat. Once the oil is hot, add ajwain (carom seeds) and let them crackle for a few seconds. Then, add the sliced onions, chopped garlic, and ginger. Sauté the mixture until the onions turn soft and golden brown. This should take about 3 to 4 minutes on medium heat.
Step 4: Combine the Ingredients
Now, add the cooked karela to the wok. Sprinkle in the gram flour (besan), amchur (dry mango powder), red chilli powder, coriander powder, and garam masala powder. Stir well to combine all the ingredients. The besan will help thicken the sabzi and coat the karela with a delightful texture.
Step 5: Simmer the Sabzi
Cover the wok with a lid and turn the heat to low. Let the Karela Besan Sabzi simmer for about 3 to 4 minutes. This will allow the spices to infuse into the karela, and the flavors to meld together. Stir occasionally to ensure the besan doesn’t stick to the bottom of the pan.
Step 6: Final Adjustments
Check the seasoning and adjust the salt and spice levels according to your preference. If you’d like a hint of sweetness to balance the bitterness of the karela, you can optionally add a small amount of jaggery. For those who are diabetic or prefer to avoid sugar, you can skip this step.
Step 7: Serve the Karela Besan Sabzi
Once the sabzi is done, transfer it to a serving dish. Serve it hot with Rajasthani Kadhi (a tangy yogurt-based curry) and Methi and Palak Paratha (fenugreek and spinach flatbreads) for a wholesome, flavorful meal.
Nutritional Information (per serving):
| Nutrient | Value |
|---|---|
| Calories | 120 kcal |
| Carbohydrates | 15 g |
| Protein | 4 g |
| Fat | 6 g |
| Fiber | 5 g |
| Sugar | 2 g |
| Sodium | 230 mg |
Tips for Making the Best Karela Besan Sabzi:
- Avoid soaking karela: While some people soak karela to reduce its bitterness, for this recipe, the bitterness is actually beneficial. It adds to the overall flavor profile of the dish and provides health benefits.
- Control the bitterness: If you find the karela too bitter, you can sprinkle a little salt over it and let it sit for 10 minutes before cooking. However, for maximum nutritional value, it’s better to cook the karela as is.
- Adjust spices to taste: The beauty of this sabzi lies in the balance of spices. Feel free to adjust the amount of red chilli powder or garam masala to suit your personal preference.
- Make it richer: For a more indulgent version of this dish, you can add a dollop of ghee instead of mustard oil.
Why You Should Try Karela Besan Sabzi:
Karela is often overlooked because of its bitter taste, but it’s packed with health benefits. It helps in regulating blood sugar levels, aids in digestion, and is rich in antioxidants. By pairing it with besan and a variety of spices, this sabzi transforms into a flavorful dish that is not only healthy but also quite enjoyable. It’s a perfect option for anyone looking for a low-carb, diabetic-friendly meal that doesn’t compromise on taste.
Give this Karela Besan Sabzi a try and serve it as part of your next Rajasthani-inspired meal. With its delicious combination of bitterness, spices, and textures, it’s sure to become a family favorite!
More Rajasthani Recipes to Try:
- Dal Baati Churma: A traditional Rajasthani dish consisting of lentil curry, baked wheat rolls, and a sweet accompaniment.
- Gatte ki Sabzi: A curry made with gram flour dumplings in a spicy, tangy sauce.
- Ker Sangri: A traditional Rajasthani dish made with wild berries and desert beans, perfect for a unique taste of Rajasthan.
