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Chopping
Chop the bitter gourd into small circles.
- Serving Size 1 Small Cup (100 g)
- Calories118.2 kcal
- Carbs7.2 g (29.0 kcal)
- Protein3.5 g (13.9 kcal)
- Fats8.4 g (75.3 kcal)
Karele Ki Koora recipe
Karele Ki Koora is a good source of potassium, selenium, manganese, copper, biotin, dietary fiber, and an excellent source of vitamin C, vitamin E, and vitamin D. It helps manage diabetes and boost immunity.
Cooking time: 10 minutes
Serves: 4 persons
Ingredients
Bengal gram dal
1 Table Spoon
Black gram dal
1 Table Spoon
Elongated bitter gourd
300 Grams
Chillies green - all varieties
5 Grams
Coriander leaves
1 Table Spoon
Curry leaves
5 Grams
Asafoetida
1 Grams
Chillies red
5 Grams
Turmeric powder
0.5 Tea Spoon
Mustard seeds
0.5 Tea Spoon
Rice bran oil
2 Table Spoon
Salt
0.5 Tea Spoon
Red chilli powder
5 Grams
Instructions
1
2
Seasoning
Heat the oil in a nonstick pan, add the mustard seeds, urad dal (black gram dal), chana dal (bengal gram dal), turmeric, curry leaves, green chilies, asafoetida, and red chilies. Saute them until the seeds start spluttering.
3
Cooking
To the pan add chopped bitter gourd circles, and cook them for 20 minutes while stirring occasionally. Once the pieces are tender, add salt, red chili powder and cook them for 5 more minutes.
4
Serve
Once the curry is done, garnish with coriander and serve it in a small cup with rice or roti.
Nutrition Label
Karele Ki Koora
- Serving Size1 Small Cup (100 g)
- Calories118.2 kcal
- Carbs7.2 g
- Fiber5.3 g
- Sugar0.2 g
- Protein3.5 g
- Fat8.4 g
- Saturated fat1.7 g
- Mono unsaturated fat3.1 g
- Poly unsaturated fat2.9 g
- Cholesterol0.0 mg
- Sodium257.1 mg
Glycemic Index
30 Low
Low glycemic impact due to protein and fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Eat protein portions first before rice or bread
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Karele Ki Koora | Bitter gourd peanut fry | Kakara Verusanagapu Vepudu | Karela Moongfali Taliya |
|---|---|---|---|---|
| Calories | 118.2 kcal | 174.3 kcal | 174.3 kcal | 174.3 kcal |
| Carbs | 7.2 g | 9 g | 9 g | 9 g |
| Protein | 3.5 g | 5.9 g | 5.9 g | 5.9 g |
| Fat | 8.4 g | 12.7 g | 12.7 g | 12.7 g |
| Fiber | 5.3 g | 5.8 g | 5.8 g | 5.8 g |
| Sugar | 0.2 g | 0.8 g | 0.8 g | 0.8 g |
| Sodium | 257.1 mg | 255.9 mg | 255.9 mg | 255.9 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
