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
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
- 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.
Nutrition Value
| Value per serving | % Daily Values | |
| Energy | 106 cal | 5% |
| Protein | 3.1 g | 6% |
| Carbohydrates | 10.8 g | 4% |
| Fiber | 4 g | 16% |
| Fat | 5.6 g | 8% |
| Cholesterol | 0 mg | 0% |
| VITAMINS | ||
| 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% |
| MINERALS | ||
| Calcium | 38.4 mg | 6% |
| Iron | 1.1 mg | 5% |
| Magnesium | 35.8 mg | 10% |
| Phosphorus | 84.3 mg | 14% |
| Sodium | 14.6 mg | 1% |
| Potassium | 203.2 mg | 4% |
| Zinc | 0.5 mg | 5% |
