Heart-Healthy Bitter Gourd Fry
Discover the perfect blend of health and flavor with this Heart-Healthy Bitter Gourd Fry, a quick and nutritious side dish that transforms bitter gourd into a crispy, spiced delight. Packed with antioxidants and essential nutrients, this recipe features bitter gourd slices sautéed with cumin-infused olive oil, onions, and a medley of earthy spices like turmeric, red chili, and black pepper. Salt-curing the bitter gourd beforehand helps mellow its natural bitterness, while a splash of fresh lemon juice adds a zesty finish. Garnished with fragrant coriander leaves, this low-calorie, heart-friendly dish is perfect as a vibrant side for rice or even as a salad topper. Ready in just 35 minutes, this recipe makes eating healthy both easy and delicious!
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Ingredients
- 4 medium bitter gourd
- 2 tablespoons olive oil
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon red chili powder
- 1 teaspoon cumin seeds
- 0.25 teaspoon black pepper powder
- 0.5 teaspoon salt
- 1 tablespoon fresh lemon juice
- 1 large onion
- 2 tablespoons fresh coriander leaves
Directions
Step 1
Wash the bitter gourds thoroughly under running water. Trim off both ends and slice them thinly into rounds.
Step 2
Sprinkle a little salt over the sliced bitter gourds and let them sit for 10 minutes to reduce bitterness. Rinse and drain well.
Step 3
Peel and thinly slice the onion.
Step 4
Heat olive oil in a non-stick pan over medium heat. Add the cumin seeds and allow them to crackle for a few seconds.
Step 5
Add the sliced onions to the pan and sauté until they become translucent, about 3-4 minutes.
Step 6
Add the sliced bitter gourds to the pan and stir well to mix with the onions.
Step 7
Sprinkle turmeric powder, red chili powder, black pepper powder, and salt over the vegetables. Stir to combine.
Step 8
Continue to cook on medium heat, stirring occasionally, for about 15 minutes until the bitter gourd is cooked through and starts to brown slightly.
Step 9
Remove the pan from the heat and squeeze fresh lemon juice over the bitter gourd fry.
Step 10
Garnish with freshly chopped coriander leaves and serve hot as a side dish or as a topping for salads or rice.
Nutrition Facts
| Serving size | (631.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 425.8 |
| Total Fat 30.0g | 0% |
| Saturated Fat 4.5g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 0mg | 0% |
| Sodium 1210.8mg | 0% |
| Total Carbohydrate 37.0g | 0% |
| Dietary Fiber 10.3g | 0% |
| Total Sugars 16.1g | |
| Protein 6.8g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 141.1mg | 0% |
| Iron 4.9mg | 0% |
| Potassium 1370.1mg | 0% |
Source of Calories