Local & Home Grown Bitter Gourd Overview
Bitter Gourd, also known as Karela in India, is a unique vegetable known for its distinctive bitter taste and medicinal properties. It's often used in traditional remedies for ailments and is a staple in various Asian and African cuisines. Bitter gourd is recognized for its health benefits, especially for managing blood sugar levels, supporting liver health, and promoting a healthy digestive system.
Health Benefits
- Blood Sugar Control: Bitter gourd contains compounds that help lower blood glucose levels.
- Liver Health: It supports liver health by aiding detoxification.
- High in Antioxidants: The antioxidants in bitter gourd help reduce inflammation and oxidative stress.
- Improves Digestion: Bitter gourd is fiber-rich, which promotes digestion and prevents constipation.
- Boosts Immunity: It contains Vitamin C, which strengthens immunity.
Nutritional Value (per 100g)
- Calories: 17 kcal
- Protein: 1g
- Carbohydrates: 3.7g
- Fiber: 2.8g
- Vitamin C: 92% of RDI
- Vitamin A: 44% of RDI
- Folate: 19% of RDI
How to Eat
Bitter gourd can be enjoyed in various forms:
- Stir-fried: Lightly stir-fried with spices to reduce bitterness.
- Juiced: Bitter gourd juice is popular for its detoxifying benefits.
- Pickled: Used in pickles to add a tangy flavor to meals.
- In Curries: Commonly cooked in curries with spices to balance the bitterness.
Indian Recipes
1. Stuffed Bitter Gourd (Bharwa Karela)
Ingredients:
- Bitter gourd: 4, medium-sized
- Onion: 1, finely chopped
- Coriander powder: 1 tsp
- Cumin powder: 1/2 tsp
- Red chili powder: 1/2 tsp
- Salt: to taste
- Oil: 2 tbsp
Instructions:
- Slit the bitter gourds, remove seeds, and salt them; set aside.
- Sauté onions with spices, stuff the mixture into the bitter gourds.
- Pan-fry until tender, turning occasionally.
2. Bitter Gourd Chips
Ingredients:
- Bitter gourd: 2, sliced thinly
- Turmeric powder: 1/2 tsp
- Red chili powder: 1/2 tsp
- Salt: to taste
- Oil: for frying
Instructions:
- Marinate the bitter gourd slices with spices and salt.
- Fry until golden and crispy. Drain excess oil.
3. Bitter Gourd Curry
Ingredients:
- Bitter gourd: 2, chopped
- Onion: 1, chopped
- Tomato: 1, chopped
- Turmeric powder: 1/2 tsp
- Garam masala: 1/2 tsp
- Salt: to taste
- Oil: 1 tbsp
Instructions:
- Sauté onions, tomatoes, and spices.
- Add bitter gourd and cook until tender.
4. Karela Fry with Onions
Ingredients:
- Bitter gourd: 2, sliced
- Onion: 1, sliced
- Salt: to taste
- Oil: 1 tbsp
Instructions:
- Fry onions and bitter gourd until crispy.
5. Bitter Gourd with Yogurt
Ingredients:
- Bitter gourd: 2, sliced and fried
- Yogurt: 1 cup
- Salt: to taste
- Cumin powder: 1/2 tsp
Instructions:
- Mix fried bitter gourd with yogurt, season with cumin powder.
Non-Indian Recipes
1. Bitter Gourd Stir-Fry
Ingredients:
- Bitter gourd: 1, sliced thinly
- Olive oil: 1 tbsp
- Salt and pepper: to taste
Instructions:
- Stir-fry bitter gourd in olive oil until golden.
2. Bitter Gourd Salad
Ingredients:
- Bitter gourd: 1, thinly sliced
- Lemon juice: 1 tbsp
- Olive oil: 1 tbsp
- Salt and pepper: to taste
Instructions:
- Toss sliced bitter gourd with lemon juice, olive oil, salt, and pepper.
3. Bitter Melon Soup
Ingredients:
- Bitter gourd: 1, sliced
- Vegetable broth: 2 cups
- Salt: to taste
Instructions:
- Simmer bitter gourd in broth until tender.
4. Grilled Bitter Gourd
Ingredients:
- Bitter gourd: 1, sliced
- Olive oil: 1 tbsp
- Salt and pepper: to taste
Instructions:
- Brush bitter gourd with oil, grill until charred.
5. Roasted Bitter Gourd Chips
Ingredients:
- Bitter gourd: 1, sliced thinly
- Olive oil: 1 tbsp
- Salt: to taste
Instructions:
- Coat bitter gourd with oil and salt, bake at 400°F until crispy.
Bitter gourd is a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!