Karela sabzi in English translates to Bitter Gourd stir fry and in Marathi, it is called as Karlyachi bhaji.
This is a healthy & nutritious sabzi apt for people suffering from diabetes.
This is a vegan, beginner-friendly, diabetic-friendly recipe preparation.
About Karela Sabzi (Bitter Gourd Sabzi)
Karela sabzi is a simple, quick and easy semi-dry vegetable recipe.
Karela sabzi also known as Karla in Marathi and Bitter Gourd in English is a healthy, nutritious vegetable that is on a bitter side.
This semi-dry preparation pairs best with phulka, roti, and a side dish with meals.
Despite its bitter taste, karela is often included in Indian cuisines like curries, pickles, pakoda, and chips.
To minimize the bitter taste, salt is often applied all over karela and later the water is squeezed out. In doing so, some essential nutrients are also lost. So itโs up to your personal preference if you want to marinate the karela in salt or avoid it completely.
To balance the bitterness of this sabzi, jaggery (gul) or sugar is often used along with tamarind paste and some spices.
Personally, I love to add tamarind chutney to this sabzi preparation which enhances the taste of this dish. The recipe that I am sharing today is slightly sweet, tangy and mildly bitter in taste.
This sabzi makes a perfect lunch box option along with some soft chapatis.
The main thing to remember here is to always discard the seeds from the karela as they sometimes may be a bit toxic.
Disclaimer โ Also if you are having any health-related issues then please consult your doctor before consuming this karela (karla/bitter gourd) sabzi especially for diabetics.
Recipe Video
ingredients
Karela / Bitter Gourd โ To make this karela sabzi we will need firm dark green coloured karela. We will need to deseed the karela completely.
Onion & Tomatoes โ Onion Tomatoes make the base for this sabzi and also add volume to this delicious dish.
Tamarind Paste โ Tamarind helps to minimise the bitterness from the karela and also adds a nice tangy taste to this sabzi. I personally like to add tamarind chutney that we use for making chaat recipes.
Sugar โ Adding sugar will balance the taste of this mildly bitter karela sabzi. You can also add jaggery instead.
Spices โ Spices like red chilli powder, garam masala powder, and turmeric powder are added to this sabzi.
Salt โ We will require salt to coat the karela for 30 minutes which will reduce the bitterness. After 30 minutes we need to discard this water.
Oil โ We will require 2 tablespoons of oil to stir-fry this vegetable.
Frequently Asked Questions
How to reduce the bitterness of Karela?
To reduce bitterness, sprinkle salt over the sliced karla and let them sit for 15-30 minutes.
Rinse well under water and squeeze the excess water before cooking.
Can I make Karela sabzi without onions and tomatoes?
Yes, you can make simple karela sabzi by just using basic powdered spices. Add a bit of jaggery or sugar and some tamarind pulp.
Can I use frozen Karela (bitter gourd) for making this sabzi?
Yes, you can use frozen karela. Thaw it before using.
Is it necessary to peel the bitter gourd (karela) to make karela sabzi?
Peeling the skin is not necessary. You can cook it with skin on. In fact, the skin contains nutrients and adds to the texture. Itโs a personal choice.
The skin of bitter gourd can be tough and fibrous. Also by removing the skin it helps reduce the bitterness which makes the sabzi more palatable for those who are sensitive to bitterness
Also peeling helps the karela cook more evenly especially when stir-frying. The skin often remains tougher than the flesh.
What other vegetables can I add to this Karela sabzi?
You may add veggies like potatoes, bell peppers, and carrots to this karela sabzi.
Is Karela sabzi good for health?
Yes, karela sabzi is very nutritious and very healthy. Karela (bitter gourd) is a rich source of vitamins A, B and C and minerals like iron and calcium.
It has anti-diabetic properties, helps in detoxifying the body and aids in digestion.
Variations
With Peanut Powder โ Adding roasted peanut powder to this sabzi will enhance the flavour of this dish giving it a crunchy texture and nutty flavour.
With Potatoes โ Adding sliced potatoes to this karela sabzi will give a nice texture and flavour to this dish. Also, potatoes will help balance the bitterness from the karela.
Adding Yogurt (curd) โ To give a nice creamy and tangy flavour, you may add a tablespoon of whisked yogurt toward the end of cooking.
Serving Suggestions
Karela sabzi pairs wonderfully with roti, phulka and also as a side dish with dal rice.
Storage Options
Karela sabzi stays good for up to 3-4 days in the refrigerator. Store it in an air-tight container. Reheat before serving.
Related Recipes
More Vegan Diabetic-Friendly Recipes
Chana Masala Curry, Green Moong Dal Curry, No oil Chana Salad, Gavar Batata Sabzi (Cluster Beans), Masoor Dal Curry
How to make Karela sabzi
Note:
Disclaimer โ Also if you are having any health-related issues then please consult your doctor before consuming this karela (karla/bitter gourd) sabzi especially for diabetics.
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Recipe Card
Karela Sabzi | Bitter Gourd Sabzi | Karlyachi Bhaji
Ingredientsย ย
- 3-4 Karela (Bitter Gourd)
- 1 Onion, finely chopped
- 1 Tomato, finely chopped
- 1 teaspoon Mustard Seeds
- 1/4th teaspoon Hing (asafoetida)
- 1/2 teaspoon Turmeric Powder
- 2 teaspoons Tamarind Pulp (or Tamarind Chutney)
- 1 teaspoon Sugar
- 1 teaspoon Red Chilli Powder
- 1 teaspoon Garam Masala Powder
- Salt to taste
- 2 tablespoons Oil
Instructionsย
- Wash & pat dry karela. Cut them into two vertical sections.
- Using a spoon, remove all the seeds.
- Cut the karela into slices or small squares as per your liking.
- Transfer the karela slices into a bowl. Add half a tablespoon of salt to remove the bitterness.
- Mix salt with karela and set this mixture aside for 20-30 minutes so that karela releases its water.
- Squeeze out all the water from Karela. If you want you can again rinse the karela in water to get rid of extra salt.
- In a kadai, heat oil and add mustard seeds. Let the mustard seeds splutter.
- Add thing (asafoetida) and turmeric powder.
- Add finely chopped onions and sautรฉ for 2-3 minutes.
- Add chopped tomatoes and cook this mixture till onions are translucent & tomatoes are slightly soft.
- Add the chopped karela and mix.
- Add a 2 teaspoons of tamarind pulp, sugar, red chilli powder, and garam masala powder.
- Mix all the spices well in the sabzi. Add 1/4th cup of water for the vegetable to cook.
- Cover and let the karela cook till it's tender. Keep on stirring occasionally.
- Karela Sabzi is ready.
- Serve it with any flatbread or as a side dish with meals.
