Bitter Gourd Besan Sabzi Recipe (Karela Besan Sabzi)
This simple, flavorful, and healthy Karela Besan Sabzi is a delightful Rajasthani dish. The combination of bitter gourd, or karela, with besan (gram flour), along with aromatic spices like coriander powder, garam masala, and amchur powder, creates a nutritious and satisfying meal. The dish is particularly beneficial for diabetic-friendly diets, making it a great addition to any meal. This Karela Besan Sabzi is a perfect blend of flavors that are as nutritious as they are tasty.
Ingredients:
| Ingredients | Quantity |
|---|---|
| Karela (Bitter Gourd/Pavakkai) | 300 grams |
| Onions | 2, thinly sliced |
| Garlic | 6 cloves, finely chopped |
| Ginger | 1-inch piece, finely chopped |
| Gram flour (besan) | 3 tablespoons |
| Turmeric powder (Haldi) | 1 teaspoon |
| Coriander powder (Dhania) | 1 tablespoon |
| Garam masala powder | 1 teaspoon |
| Red chili powder | 1 teaspoon |
| Amchur (Dry Mango Powder) | 1 teaspoon |
| Ajwain (Carom seeds) | 1/2 teaspoon |
| Mustard oil | 1 teaspoon |
| Salt | To taste |
Nutritional Information:
| Nutrient | Amount per Serving |
|---|---|
| Calories | ~150 kcal |
| Protein | ~5g |
| Carbohydrates | ~20g |
| Dietary Fiber | ~4g |
| Fat | ~7g |
| Sodium | ~300mg |
| Sugar | ~4g |
Instructions:
-
Prepare the Karela (Bitter Gourd):
- Begin by washing the karela thoroughly. Slice it into round pieces, keeping the skin intact for maximum nutritional benefits. The bitterness of karela adds to the health benefits, so avoid soaking it in water.
- Discard the hard seeds if the pulp is not tender, but otherwise, keep the seeds for added nutrition.
- In a pressure cooker, add the karela roundels along with turmeric powder, salt, and two tablespoons of water. Close the lid and cook for 2-3 whistles on medium heat. Once done, release the pressure either by placing the cooker under cold water or releasing it with a fork.
-
Prepare the Sabzi Masala:
- Heat mustard oil in a wok or kadai over medium heat. Once the oil is hot, add ajwain (carom seeds) and allow them to crackle for a few seconds.
- Add the thinly sliced onions, finely chopped garlic, and ginger. Sauté until the onions become soft and golden, which should take about 3-4 minutes.
-
Combine the Ingredients:
- Once the onions are golden brown, add the cooked karela to the wok. Mix in the besan (gram flour), coriander powder, red chili powder, garam masala powder, and amchur powder. Stir everything together, ensuring the besan coats the karela evenly.
- Taste and adjust the salt if needed.
-
Simmer and Final Touches:
- Cover the pan and reduce the heat to low. Allow the Karela Besan Sabzi to simmer for another 3-4 minutes to let the flavors blend and the besan cook through.
- Check the seasoning and spices, adjusting them according to your preference. If you desire a touch of sweetness, you can add a small amount of jaggery (especially if you’re not strictly following a diabetic-friendly diet). However, for a healthier option, you can skip the jaggery.
-
Serve:
- Transfer the Karela Besan Sabzi to a serving bowl and serve it hot with roti, paratha, or as a side dish to your favorite Rajasthani meal.
Serving Suggestions:
This flavorful Karela Besan Sabzi pairs perfectly with Rajasthani Kadhi and Methi and Palak Paratha for a wholesome, balanced meal. It can also be enjoyed with steamed rice for a complete lunch or dinner.
Tips:
- For Enhanced Flavor: If you like a stronger flavor, try adding a pinch of hing (asafoetida) while sautéing the onions.
- Diabetic-Friendly: This recipe is naturally diabetic-friendly, but you can further adjust it by reducing the amount of oil and eliminating jaggery.
This Karela Besan Sabzi is a great way to enjoy the health benefits of bitter gourd while savoring the rich flavors of Rajasthani cuisine. Its combination of spices and the slight bitterness of karela makes it an irresistible dish for any meal!
