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
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%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.