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:    
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Makes 2 servings

Ingredients

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

Method

  1. 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.
  2. Add the prepared mixture, mix well and cook on a medium flame for another 1 to 2 minutes, while stirring occasionally.
  3. Serve immediately.

Nutrition Value

Value per serving% Daily Values
Energy106 cal5%
Protein3.1 g6%
Carbohydrates10.8 g4%
Fiber4 g16%
Fat5.6 g8%
Cholesterol0 mg0%
VITAMINS
Vitamin A329.4 mcg7%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.7 mg6%
Vitamin C57.7 mg144%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)20 mcg10%
MINERALS
Calcium38.4 mg6%
Iron1.1 mg5%
Magnesium35.8 mg10%
Phosphorus84.3 mg14%
Sodium14.6 mg1%
Potassium203.2 mg4%
Zinc0.5 mg5%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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