Low Fat Bitter Gourd Fry

Discover the perfect balance of flavor and health with this Low Fat Bitter Gourd Fry, a savory, nutrient-rich side dish that turns this often-overlooked vegetable into a flavorful delight. Featuring tender slices of bitter gourd sautéed with caramelized onions and a medley of vibrant spices like turmeric, red chili, and coriander, this recipe is a low-fat option made with just one tablespoon of heart-healthy olive oil. The bitterness is expertly mellowed by a quick salting and rinsing process, while a squeeze of fresh lemon juice adds zesty brightness. Ready in just 35 minutes, this dish serves as a wholesome accompaniment to steamed rice or Indian flatbreads, finished with a garnish of fresh coriander for an herby touch. Perfect for health-conscious cooks, this easy bitter gourd fry is a must-try for infusing your meals with bold flavors and nutritional benefits!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 3 medium Bitter gourd
• 1 large Onion
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Cumin seeds
• 0.75 teaspoon Salt
• 1 tablespoon Lemon juice
• 1 tablespoon Olive oil
• 2 tablespoons Fresh coriander leaves

Directions

Step 1

Wash the bitter gourds thoroughly. Slice them vertically and remove the seeds, then cut into thin half-circle slices.

Step 2

Sprinkle the bitter gourd slices with a pinch of salt and let them sit for 10 minutes. This helps to reduce the bitterness. Rinse with water and pat dry with a paper towel.

Step 3

Peel and finely slice the onion.

Step 4

Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat.

Step 5

Add cumin seeds and let them splutter for a few seconds.

Step 6

Add the sliced onions and sauté until they turn translucent.

Step 7

Add the bitter gourd slices to the skillet. Stir well to combine with the onions.

Step 8

Sprinkle turmeric powder, red chili powder, coriander powder, and salt over the bitter gourd mixture. Mix well so the spices evenly coat the bitter gourd.

Step 9

Lower the heat and let the bitter gourds cook for about 15 minutes, stirring occasionally until they become tender and slightly crispy.

Step 10

Once done, squeeze lemon juice over the fry and toss to combine.

Step 11

Garnish with freshly chopped coriander leaves before serving.

Nutrition Facts

Serving size	(524.4g)

Amount per serving	% Daily Value*
Calories	282.2

Total Fat 15.7g	0%
Saturated Fat 2.3g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 1795.8mg	0%
Total Carbohydrate 33.7g	0%
Dietary Fiber 9.1g	0%
Total Sugars 14.6g
Protein 5.9g	0%

Vitamin D 0IU	0%
Calcium 122.7mg	0%
Iron 4.0mg	0%
Potassium 1140.4mg	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: 47.1%

Protein: 7.9%

Carbs: 45.0%