Low Fat Bitter Gourd Curry

Discover the perfect balance of health and flavor with this Low Fat Bitter Gourd Curry, a hearty dish that transforms the notoriously bitter gourd into a delightful and wholesome meal. Infused with a medley of Indian spices like turmeric, cumin, and garam masala, this curry is simmered with tomatoes, onions, and a touch of creamy yogurt for a rich yet low-fat experience. The earthy bitterness of the gourd is mellowed by the savory spice blend, while olive oil keeps it light and healthy. With just 15 minutes of prep time and a 30-minute cook time, this guilt-free recipe is ideal for those seeking a nutritious, gluten-free, and diabetes-friendly meal. Perfectly served with steamed rice or roti, it’s a delicious way to include more vegetables in your diet while savoring authentic Indian flavors.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams bitter gourd
• 1 large onion
• 1 large tomato
• 1 tablespoon ginger-garlic paste
• 0.5 teaspoon mustard seeds
• 0.5 teaspoon cumin seeds
• 0.5 teaspoon turmeric powder
• 1 teaspoon red chili powder
• 1 teaspoon coriander powder
• 0.5 teaspoon garam masala
• 0.75 teaspoon salt
• 2 tablespoons yogurt
• 1 tablespoon olive oil
• 1 cup water
• 2 tablespoons coriander leaves

Directions

Step 1

Wash and peel the bitter gourd. Slice them thinly and set aside.

Step 2

Chop the onion and tomato separately and set aside.

Step 3

Heat 1 tablespoon of olive oil in a large pan over medium heat.

Step 4

Add mustard seeds and cumin seeds to the oil. When they start to crackle, add the chopped onions.

Step 5

Saute the onions until they turn golden brown.

Step 6

Add ginger-garlic paste and saute for another 2 minutes until the raw smell disappears.

Step 7

Stir in the chopped tomatoes and cook until they are soft and mushy.

Step 8

Add the turmeric powder, red chili powder, coriander powder, and salt. Stir well to combine the spices with the tomato mixture.

Step 9

Add the sliced bitter gourd to the pan. Cook for 5 minutes, stirring occasionally.

Step 10

Pour 1 cup of water into the pan. Cover and let it simmer for about 15 minutes or until the bitter gourd is cooked through.

Step 11

Add yogurt and mix well. Allow the curry to cook for another 2-3 minutes to incorporate the yogurt.

Step 12

Sprinkle garam masala over the curry, mix well, and turn off the heat.

Step 13

Garnish with freshly chopped coriander leaves before serving.

Step 14

Serve hot with steamed rice or roti.

Nutrition Facts

Serving size	(1203.2g)

Amount per serving	% Daily Value*
Calories	445.3

Total Fat 17.9g	0%
Saturated Fat 2.8g	0%
Polyunsaturated Fat 1.5g
Cholesterol 1.8mg	0%
Sodium 3583.9mg	0%
Total Carbohydrate 65.2g	0%
Dietary Fiber 15.8g	0%
Total Sugars 35.3g
Protein 12.3g	0%

Vitamin D 14.4IU	0%
Calcium 268.9mg	0%
Iron 7.0mg	0%
Potassium 2162.3mg	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: 34.2%

Protein: 10.4%

Carbs: 55.4%