Low Sodium Bitter Gourd Curry

Discover a healthier twist on comfort food with this Low Sodium Bitter Gourd Curry, a deliciously spiced dish that transforms the naturally bold flavors of bitter gourd into a vibrant, wholesome meal. Perfect for anyone seeking a heart-smart, low-sodium recipe, this curry combines fresh ingredients like onion, tomato, garlic, and ginger with a medley of aromatic spices, including turmeric, cumin, and garam masala, for a rich and deeply satisfying flavor. Slow-cooked in low-sodium vegetable broth, the bitter gourd becomes tender and mellow, while the final garnish of chopped coriander adds a refreshing burst of freshness. Serve it with steamed rice or warm flatbread for a nutritious dinner that’s as comforting as it is good for you.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 medium-sized bitter gourd
• 1 medium-sized onion
• 1 large tomato
• 0.5 teaspoon mustard seeds
• 0.5 teaspoon cumin seeds
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon red chili powder
• 1 teaspoon coriander powder
• 0.5 teaspoon garam masala
• 1 inch piece fresh ginger
• 2 units garlic cloves
• 1 cup low sodium vegetable broth
• 2 tablespoons oil
• 2 tablespoons, chopped fresh coriander leaves

Directions

Step 1

Wash the bitter gourds thoroughly. Cut them lengthwise, remove the seeds, and slice them into thin semi-circles.

Step 2

Finely chop the onion and tomato. Peel and grate the ginger, and finely chop the garlic cloves.

Step 3

Heat oil in a large pan over medium heat. Add mustard seeds and cumin seeds. Allow them to crackle for a few seconds.

Step 4

Add the chopped onion to the pan and sauté until it becomes translucent.

Step 5

Stir in the grated ginger and chopped garlic, cooking for another minute until fragrant.

Step 6

Add the sliced bitter gourd to the pan and sauté for 5-6 minutes, allowing the bitter gourd to soften slightly.

Step 7

Add chopped tomatoes and cook until they soften and blend with the bitter gourd.

Step 8

Sprinkle turmeric powder, red chili powder, coriander powder, and mix well. Cook for another 2 minutes.

Step 9

Pour in the low sodium vegetable broth, cover the pan, and let it cook for about 10-12 minutes until the bitter gourd is tender.

Step 10

Uncover the pan, add garam masala, and stir. Cook for an additional 2-3 minutes to blend the flavors.

Step 11

Taste and adjust the seasoning if necessary, though keep in mind it's a low-sodium recipe.

Step 12

Garnish with fresh coriander leaves and serve the curry hot with steamed rice or flatbread.

Nutrition Facts

Serving size	(817.0g)

Amount per serving	% Daily Value*
Calories	481.5

Total Fat 30.6g	0%
Saturated Fat 2.1g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 1901.7mg	0%
Total Carbohydrate 49.2g	0%
Dietary Fiber 9.5g	0%
Total Sugars 26.5g
Protein 8.4g	0%

Vitamin D 0IU	0%
Calcium 151.0mg	0%
Iron 5.6mg	0%
Potassium 1424.5mg	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: 54.4%

Protein: 6.6%

Carbs: 38.9%