Karela Sabji (Bitter Gourd)

• Nutrition Information (Estimated per serving): Calories: 150-200 kcal | Carbohydrates: 20g | Fat: 10g | Protein: 4g

  The Story Behind Karela Sabzi (History):

   Karela, or bitter gourd, is a unique vegetable in Indian cuisine, known for its distinctive bitter taste and numerous health benefits. Karela Sabzi is a traditional home-style dish made across India. The preparation method, which often involves salting to reduce bitterness and then cooking with sweet (jaggery) and sour (amchur/lemon) ingredients, is a culinary technique designed to make this healthful vegetable more palatable.

  

  
  

• Ingredients (English):

• 2 medium Bitter Gourds (Karela), thinly sliced

• 1 large Onion, thinly sliced

• 2 tbsp Oil

• 1 tsp Cumin Seeds

• Spices (turmeric, red chili, coriander powder)

• 1 tbsp Jaggery or Sugar

• 1 tbsp Lemon Juice or Amchur

• Salt to taste

• Method (English):

• Prep Karela: Scrape and slice the karela. Sprinkle with salt and set aside for 30 minutes to draw out bitterness. Squeeze out the water.

• Sauté: Heat oil. Sauté cumin seeds, then the sliced onions until deep golden brown.

• Cook: Add the squeezed karela and cook for 5-7 minutes. Add all spices, salt, and jaggery. Cover and cook until the karela is tender.

• Finish: Add lemon juice or amchur and mix well.

  
  
  
  

Pro Tips & Fun Facts (Tidbits):

• The most crucial step is reducing the bitterness. Salting the karela and letting it sit for 30 minutes draws out a significant amount of the bitter juices. Squeezing it thoroughly afterward is key. Sautéing the onions until they are deeply caramelized and sweet also helps to balance the bitterness of the final dish.

  
  

  Instant Pot Method:

• Note: This dish is best pan-fried for texture and is not ideal for the Instant Pot.

• Air-Fryer Method:

• After salting and squeezing the karela, toss with onions, oil, and spices. Air fry at 360°F (180°C) for 15-20 minutes until crisp. Add jaggery and lemon juice at the end.