Heart-Healthy Spicy Stir-Fried Bitter Gourd

Discover the perfect blend of bold flavors and healthful eating with our Heart-Healthy Spicy Stir-Fried Bitter Gourd recipe. This vibrant dish transforms the naturally bitter karela into a mouthwatering delicacy by tossing it with aromatic spices like cumin, turmeric, and coriander. Gently sautéed in heart-friendly olive oil and brightened with a splash of zesty lemon juice, this dish delights both your taste buds and your wellness goals. Complete with the sweetness of onions, the tang of tomatoes, and a garnish of fresh cilantro, it’s a nutrient-packed side that pairs beautifully with whole-grain chapati or steamed brown rice. Low in sodium, rich in antioxidants, and completely customizable, this quick and easy recipe is a flavorful step toward better heart health.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 medium-sized Bitter gourd (karela)
• 1 medium-sized Onion
• 4 cloves Garlic
• 1 inch piece Ginger
• 1 medium-sized Tomato
• 2 tablespoons Olive oil
• 0.5 teaspoons Turmeric powder
• 1 teaspoon Cumin seeds
• 0.5 teaspoons Red chili powder
• 1 teaspoon Coriander powder
• 0.25 teaspoons Black pepper
• 2 teaspoons Lemon juice
• 2 tablespoons Fresh cilantro (coriander leaves)
• 0.25 teaspoons Salt (optional or use low-sodium substitute)

Directions

Step 1

Wash the bitter gourds thoroughly, cut off the ends, and slice them lengthwise. Scoop out the seeds using a spoon and slice the gourds into thin half-moons.

Step 2

Optional step to reduce bitterness: Sprinkle the bitter gourd slices with a pinch of salt and let them sit for 10-15 minutes. Rinse under cold water and pat dry using a kitchen towel.

Step 3

Thinly slice the onion, mince the garlic and ginger, and dice the tomato.

Step 4

Heat olive oil in a large non-stick or cast-iron pan over medium heat.

Step 5

Add cumin seeds to the hot oil and let them sizzle for a few seconds until fragrant.

Step 6

Stir in the minced garlic and ginger and sauté for 30 seconds until aromatic.

Step 7

Add the sliced onion and cook for 3-4 minutes, stirring occasionally, until the onion turns translucent.

Step 8

Add the turmeric powder, red chili powder, coriander powder, and black pepper to the pan. Stir for about 1 minute to toast the spices.

Step 9

Toss in the bitter gourd slices and stir to coat them evenly with the spices. Cook for about 8-10 minutes, stirring occasionally, until the bitter gourd softens and lightly browns.

Step 10

Add the diced tomato and cook for another 3-4 minutes until the tomato breaks down and blends into the dish.

Step 11

Taste the dish and optionally adjust with a small amount of low-sodium salt or leave as is.

Step 12

Turn off the heat, drizzle lemon juice over the stir-fry, and garnish with freshly chopped cilantro.

Step 13

Serve hot as a side dish with whole-grain chapati or steamed brown rice for a complete, heart-healthy meal.

Nutrition Facts

Serving size	(545.5g)

Amount per serving	% Daily Value*
Calories	456.3

Total Fat 30.3g	0%
Saturated Fat 4.6g	0%
Polyunsaturated Fat 2.8g
Cholesterol 0mg	0%
Sodium 1756.2mg	0%
Total Carbohydrate 44.3g	0%
Dietary Fiber 11.3g	0%
Total Sugars 21.8g
Protein 7.5g	0%

Vitamin D 0IU	0%
Calcium 160.2mg	0%
Iron 5.9mg	0%
Potassium 1342.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 56.8%

Protein: 6.3%

Carbs: 36.9%