Bitter Gourd Mini Overview
Bitter Gourd Mini is a smaller variety of bitter gourd (Momordica charantia), commonly found in Asian cuisine. Known for its distinctive bitter flavor, this vegetable is packed with nutrients and is widely used for its health benefits. Its petite size makes it particularly versatile, allowing it to be used in a variety of dishes, from stir-fries to soups.
Health Benefits of Bitter Gourd Mini
- Blood Sugar Control: Bitter Gourd Mini is known for its ability to lower blood sugar levels, making it beneficial for individuals with diabetes.
- Weight Management: It is low in calories and high in fiber, helping to promote satiety and support weight loss.
- Rich in Antioxidants: Contains vitamins A, C, and several B vitamins, which help combat oxidative stress and promote overall health.
- Digestive Health: The high fiber content aids digestion and helps prevent constipation.
- Skin Health: Its antioxidant and anti-inflammatory properties can promote healthy skin and may help treat certain skin conditions.
How to Eat Bitter Gourd Mini
- Raw: Slice thinly and add to salads for a bitter crunch.
- Cooked: Stir-fry, steam, or incorporate into curries and soups.
- Juiced: Blend with other fruits and vegetables to mask the bitterness.
- Pickled: Use in pickles to enhance flavor while reducing bitterness.
Nutritional Value of Bitter Gourd Mini (per 100 grams)
- Calories: 17 kcal
- Carbohydrates: 3.7 g
- Fiber: 2.8 g
- Protein: 1.0 g
- Fat: 0.2 g
- Vitamin C: 84 mg
- Vitamin A: 471 IU
- Potassium: 319 mg
Taste Profile
Bitter Gourd Mini has a strong bitter flavor, which can be challenging for some people. However, when cooked with spices or combined with other ingredients, the bitterness can be balanced, creating a unique and savory dish.
Step-by-Step Detailed Recipe: Stuffed Bitter Gourd Mini
Ingredients:
- Bitter Gourd Mini: 6-8, washed and halved lengthwise
- Onion: 1 medium, finely chopped
- Tomato: 1 medium, finely chopped
- Ginger-Garlic paste: 1 tsp
- Green chilies: 2, finely chopped
- Turmeric powder: 1/2 tsp
- Red chili powder: 1 tsp
- Garam masala: 1/2 tsp
- Oil: 2 tbsp
- Salt: to taste
- Fresh coriander leaves: for garnish
Instructions:
- Preparation: Wash the Bitter Gourd Mini and slice them in half lengthwise. Remove the seeds using a spoon.
- Salt Treatment: Sprinkle salt on the insides of the bitter gourd halves and let them sit for 30 minutes to reduce bitterness. Rinse and pat dry.
- Filling: In a pan, heat oil and sauté onions until golden brown. Add ginger-garlic paste and green chilies, cooking for 1-2 minutes.
- Add Tomatoes: Stir in chopped tomatoes, turmeric, red chili powder, and salt. Cook until the tomatoes soften.
- Stuffing: Fill the bitter gourd halves with the prepared stuffing.
- Cooking: Place the stuffed bitter gourds in the pan, cover, and cook on low heat for about 20 minutes, turning occasionally.
- Garnish: Sprinkle garam masala and garnish with fresh coriander leaves before serving.
5 Indian Recipes Using Bitter Gourd Mini
1. Bitter Gourd Stir Fry
Ingredients:
- Bitter Gourd Mini: 250 g, sliced
- Onion: 1, sliced
- Mustard seeds: 1/2 tsp
- Turmeric powder: 1/4 tsp
- Salt: to taste
- Oil: 2 tbsp
- Green chilies: 1, chopped
2. Bitter Gourd Curry
Ingredients:
- Bitter Gourd Mini: 300 g, chopped
- Onion: 1, chopped
- Tomato: 1, chopped
- Ginger-Garlic paste: 1 tsp
- Turmeric powder: 1/2 tsp
- Coriander powder: 1 tsp
- Garam masala: 1/2 tsp
- Oil: 2 tbsp
- Salt: to taste
3. Bitter Gourd Chips
Ingredients:
- Bitter Gourd Mini: 200 g, sliced thin
- Rice flour: 2 tbsp
- Salt: to taste
- Red chili powder: 1/2 tsp
- Oil: for frying
4. Karela and Potato Sabzi
Ingredients:
- Bitter Gourd Mini: 200 g, sliced
- Potato: 1 large, cubed
- Onion: 1, chopped
- Turmeric powder: 1/2 tsp
- Cumin seeds: 1/2 tsp
- Salt: to taste
- Oil: 2 tbsp
5. Bitter Gourd Salad
Ingredients:
- Bitter Gourd Mini: 100 g, thinly sliced
- Cucumber: 1, diced
- Tomato: 1, diced
- Lemon juice: 1 tbsp
- Salt: to taste
- Black pepper: to taste
5 Non-Indian Recipes Using Bitter Gourd Mini
1. Bitter Gourd Stir-Fry (Asian Style)
Ingredients:
- Bitter Gourd Mini: 200 g, sliced
- Bell pepper: 1, sliced
- Garlic: 2 cloves, minced
- Soy sauce: 2 tbsp
- Olive oil: 1 tbsp
- Sesame seeds: for garnish
2. Bitter Gourd Smoothie
Ingredients:
- Bitter Gourd Mini: 50 g, chopped
- Spinach: 1 cup
- Banana: 1
- Almond milk: 1 cup
- Honey: to taste
3. Bitter Gourd Soup
Ingredients:
- Bitter Gourd Mini: 150 g, chopped
- Vegetable broth: 4 cups
- Carrot: 1, chopped
- Onion: 1, chopped
- Garlic: 2 cloves, minced
- Olive oil: 1 tbsp
- Salt and pepper: to taste
4. Bitter Gourd Salad with Feta
Ingredients:
- Bitter Gourd Mini: 100 g, thinly sliced
- Feta cheese: 100 g, crumbled
- Cherry tomatoes: 10, halved
- Olive oil: 2 tbsp
- Lemon juice: 1 tbsp
- Fresh parsley: for garnish
5. Bitter Gourd and Quinoa Bowl
Ingredients:
- Bitter Gourd Mini: 150 g, sliced
- Quinoa: 1 cup, cooked
- Black beans: 1/2 cup, cooked
- Corn: 1/2 cup
- Olive oil: 2 tbsp
- Lime juice: 1 tbsp
- Salt and pepper: to taste
Bitter Gourd Mini is a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!