Khatta Meetha Karela ( Sweet and Sour Bitter gourd crispies )

Karela or bitter gourd is touted as one of the healthiest vegetables for diabetics. Whether taken in the raw form (juice) or eaten boiled and mashed, it is an integral part of their menu. But consuming it in the same avatar day in and day out tends to get tedious after a while. Hence, this simple and easy to do bitter gourd recipe that requires very less oil.

It is a variation of the crispy karela recipes that one can find in the Northern states of India.
Read on for recipe -

Preparation Time - 30 mins

Ingredients -

• 1 cup thinly sliced bitter gourd
• 1 big onion ( thinly sliced )
• a pinch of amchur
• a pinch of turmeric
• 1/4 tsp red chili powder
• 1 tsp grated mango ginger
• 1 tsp powdered jaggery
• salt to taste
• 1 1/2 tsp oil

Cooking - Heat the oil in a large thick bottomed skillet. Add the bitter gourd slices along with salt and turmeric. Stir fry on low heattill the bitter gourd loses most of its water content and starts getting crisp.

Add the onion slices along with a pinch of salt. Stir fry on low flame till onion turns brown.

Add amchur, chili powder, mango ginger and jaggery. Fry for 2 mins or till the spices coat the bittergourd and the onions.

Remove from flame.

Serve as it is or as a side along with white rice, dal and a curry.

Note - One can also add some grated coconut when adding the mango ginger.

Kalara Chop (Karela Tikki)

Everytime my MIL comes to Blore, bittergourd or karela becomes an integral part of our meals. As she is a diabetic and bittergourd is the most beneficial vegetable for her, we keep finding/trying out new recipes with it. After we got bored of having it in various avatars like stir-fried, stuffed and mashed, we tried out an odia style chop with it. Yeah, we love our chop and make it with almost everything. Potato, green banana, cauliflower, cabbage, mushroom,prawns, chicken, fish. The list is endless. The North Indians lovingly call them 'tikkis' but I prefer to stick to the old-fashioned chop.

Read on for the recipe -

Preparation Time - 20 mins

Ingredients -

• 2 medium sized bitter gourd
• 1 large potato
• 1 medium onion
• 1-2 green chilis
• 1 tsp mustard oil
• 1 1/2 tsp chopped coriander leaves
• salt to taste
• oil for shallow frying
• 3 tbsp cornflour for dusting
• lemon juice (optional)

Preparation - Wash and transfer the bittergourd and potato into a cooker along with 1 cup water and salt. Cook for 2-3 whistles.
Keep aside till steam escapes. Open lid and drain off excess water.

Peel the potatoes, transfer to a mixing bowl and mash them. Cut the bittergourd open and remove the seeds if any. Mash it and add to the potatoes.

Chop the onions and green chilis and add to the mixing bowl. Also add 1 tbsp cornflour, 1/2 tsp mustard oil, salt and coriander leaves. Mix well.

Shape into small flattened dics.

Cooking - Heat a tawa. drizzle it with 2 tsp oil. Place the discs on the tawa and cook for 3-4 minutes on each side. (Once you notice an even browning,

remove them from the tawa.)

Drizzle with lemon juice. Serve with white rice.

Karele ka Bharta (Kalara Bharta/Bittergourd bharta)

For most of us, the term 'bharta' evokes images of a popular Punjabi eggplant recipe. But there is nothing Punjabi about this one. Nor does it use any eggplant. This is one of the simplest things that one can do with bittergourd or 'karela', which is also termed as the 'manaa' for diabetics. It contains atleast three compounds ( one of them being polypeptide-p which also acts like insulin )which help to reduce/regulate blood sugar levels . Even the leaves of this plant are edible and are consumed for its medicinal properties.

Read on for the recipe -

Preparation Time - 15-20 mins

Ingredients -

• 2 medium sized bitter gourd
• 1 medium sized onion
• 2 green chilis
• 1/2 tsp pancha phutana (panch phoran)
• 2 tsp mustard oil
• 1-2 cloves garlic 
• 1 tsp lemon juice (optional)
• 1/3 tsp turmeric
• salt to taste

Preparation - Wash the bitter gourd and cut into two. Cook with 1/2 cup water, salt and turmeric in a pressure cooker. Remove from flame after 2-3 whistles. Once the steam escapes, open the lid and drain off excess water.

Mash with salt and green chili.

Chop the onion into medium sized pieces.

Cooking - Heat the oil in kadai / wok. Once it starts smoking, add the pancha phutana and the onions. Fry till onions turn translucent.

Add the mashed bitter gourd and cook for another 6-7 minutes till it starts to brown a bit.

Remove from flame. Sprinkle lemon juice and crushed garlic, and mix.

Serve hot with rotis.

Note - One can also add some tomatoes instead of the lemon juice.

Gota Kalara Bhaja

Cooking Time Required: 15-20 mins
Cost of Preparation: 60-65 Rupees

Ingredients: Bitter gourd/kalara ( 6 nos., small to medium sized ), cooking oil ( 4 tsp ), salt ( to taste), turmeric ( 1/6 tsp ), red chilli ( 1-2 nos ), garlic pods ( 5 nos ), mustard seeds ( 3 tsp ), cumin seeds ( 1 tsp ), onion ( 1 no., medium sized).

Preparation: Make a fine paste of the mustard, cumin, garlic and red chilli.

Finely chop/ coarsely grate the onion.

Make slits along the length of the bitter gourd and put them in a pressure cooker. Add salt and turmeric along with 1 cup water. Cook on high flame for 4-5 mins.

Remove from flame and allow to cool down. Remove the seeds .

Cooking: Heat 1 tsp oil in a wok. Add the onion and stir fry for 3-4 mins. Follow with the paste and  fry all ingredients for another 3 mins. Add a little amount of salt and mix well.

Remove from fire and allow to cool down.

Stuff the bitter gourds with the above prepared paste.

Heat oil in a wok. Add the bitter gourds 2-3 at a time. Cook covered for 7-8 mins or till done.

Serve hot with white rice/rotis.