By Dr. Sirisha Potluri
Ingredients
• 6-8 bitter gourd (karela in Hindi)
• 2 Tbsp. if tamarind pulp or lemon juice
• 2-3 slit green chili’s
• 1/2 Tsp turmeric
• 2Tbs unsweetened plant yogurt
• For thadka, 2-3 medium onions , 1 Tbs mustard seeds , 1 Tbs urad dal and 1 Tbs of cumin seeds , few curry leaves , 6-8 garlic cloves.
Instructions:
1. Wash Slice the bitter gourd thinly and add to a bowl, add, green chilly turmeric, tamarind and plant yogurt
2. Add little bit of water and mix well
3. Let everything simmer for 10-15 minutes, thus process will reduce bitterness from bitter gourd
4. Spread onto a baking sheet evenly
5. Roast in a pre-heated oven at 357F for 15-20 minutes or depending on the oven you have, check after every 5 minutes
6. Remove when crisp
7. Now heat a thick bottom pan and do dry Thadkha and add onions and garlic pieces , let them cook fir 2-3 minutes and now add baked karela pieces and mix everything for 2-3 minutes and off the stove.
Notes
You can also air fry the karela chips, add a Tsp of besan or rice flour to get some binding and airy fry them to just eat as chips.
Health Benefits
As a rich source of antioxidants, flavonoids, and other polyphenol compounds, bitter gourd may help to reduce your risks for a number of health issues. Bitter gourd is packed with polyphenols. These compounds are known for their ability to lower inflammation in the body.
Bitter melon has been shown to improve several markers of long-term blood sugar control, including levels of fructosamine and hemoglobin A1c. Still, more high-quality research is needed.
As a rich source of antioxidants, flavonoids, and other polyphenol compounds, bitter gourd may help to reduce your risks for a number of health issues. Bitter gourd is packed with polyphenols. These compounds are known for their ability to lower inflammation in the body.
Bitter melon has been shown to improve several markers of long-term blood sugar control, including levels of fructosamine and hemoglobin A1c. Still, more high-quality research is needed.