You will be amazed by how effectively grated cauliflower masks the bitterness of karela, making it a delicacy that even kids would not mind eating. Perked up with onion, coriander and spice powders, Masala Karela is a treat to the taste buds, and a wonder food for your body too, as karela contains at least three active substances with anti-diabetic properties, including charantin, vicine and as polypeptide-p which have been confirmed to have a blood glucose-lowering effect.
Preparation Time: Cooking Time: Total Time: Makes 2 servings
1 cup deseeded and thinly sliced bitter gourd (karela)
2 tsp oil
To Be Mixed Together Into A Mixture
1/2 cup finely chopped onions
1/4 cup grated cauliflower
1/4 cup finely chopped coriander (dhania)
1 tbsp besan (bengal gram flour)
1/2 tsp chilli powder
1 tsp coriander (dhania) powder
salt to taste
- Heat the oil in a broad non-stick pan, add the bitter gourd slices and mix well. Cover with a lid and cook on a medium flame for 10 to 12 minutes or till they turn brown in colour, while stirring occasionally.
- Add the prepared mixture, mix well and cook on a medium flame for another 1 to 2 minutes, while stirring occasionally.
- Serve immediately.
|Value per serving||% Daily Values|
|Vitamin A||329.4 mcg||7%|
|Vitamin B1 (Thiamine)||0.1 mg||10%|
|Vitamin B2 (Riboflavin)||0.1 mg||9%|
|Vitamin B3 (Niacin)||0.7 mg||6%|
|Vitamin C||57.7 mg||144%|
|Vitamin E||0.1 mg||1%|
|Folic Acid (Vitamin B9)||20 mcg||10%|