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Chopping
Peel and deseed the bitter gourd i.e scoop out the seeds with a spoon and cut them into 2" pieces. (Scoop seeds if they are too mature and hard)
- Serving Size 1 Small Cup (100 g)
- Calories69.4 kcal
- Carbs10.9 g (43.4 kcal)
- Protein1.7 g (6.7 kcal)
- Fats2.1 g (19.3 kcal)
Korola Pulusu recipe
Korola Pulusu is a good source of dietary fiber, beta carotene, lutein, manganese, biotin, and an excellent source of vitamin C, vitamin D. It helps lower the risk of heart disease and manage diabetes.
Cooking time: 15 minutes
Serves: 6 persons
Ingredients
Bitter gourd
250 Grams
Tamarind pulp
2 Table Spoon
Chillies green - all varieties
15 Grams
Curry leaves
10 Grams
Garlic big clove
5 Grams
Ginger fresh
2.5 Grams
Onion big
100 Grams
Turmeric powder
2 Grams
Jaggery cane
2 Table Spoon
Rice bran oil
2 Tea Spoon
Salt
1 Tea Spoon
Water
150 Milliliter
Cumin powder
1 Tea Spoon
Red chilli powder
1 Tea Spoon
Coriander powder
1 Tea Spoon
Instructions
1
2
Boiling
Boil these pieces in water and salt till half cooked. Drain.
3
Frying
Heat oil in a vessel and fry the boiled bitter gourd pieces for 5-7 minutes. Remove from fire and keep aside.
4
Grinding
In the same pan add oil, add the onions, garlic, and ginger and saute till transparent. Cool and grind to a coarse paste.
5
Sautéing
Heat oil in the vessel add curry leaves, green chillis, and the coarse onion paste. Saute for 2 minutes.
6
Add spices
Add dhania powder, jeera powder, chili powder, turmeric, and jaggery. Combine well.
7
Simmering
Add the fried bitter gourd pieces and tamarind paste and mix well. Add water and let the karela cook well till you get a gravy consistency (pulusu consistency). Adjust salt and garnish with coriander leaves.
Nutrition Label
Korola Pulusu
- Serving Size1 Small Cup (100 g)
- Calories69.4 kcal
- Carbs10.9 g
- Fiber3.5 g
- Sugar7.7 g
- Protein1.7 g
- Fat2.1 g
- Saturated fat0.4 g
- Mono unsaturated fat0.8 g
- Poly unsaturated fat0.7 g
- Cholesterol0.0 mg
- Sodium324.5 mg
Glycemic Index
36 Low
Low glycemic impact due to fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Add a protein source like dal, paneer, or yogurt
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Korola Pulusu | Arbi Pulusu | Bachali kura pulusu | Bhindi pulusu |
|---|---|---|---|---|
| Calories | 69.4 kcal | 83.1 kcal | 55.1 kcal | 57.7 kcal |
| Carbs | 10.9 g | 13.5 g | 6.9 g | 7.6 g |
| Protein | 1.7 g | 2.4 g | 1.7 g | 1.9 g |
| Fat | 2.1 g | 2.2 g | 2.3 g | 2.2 g |
| Fiber | 3.5 g | 3.5 g | 3.1 g | 3.8 g |
| Sugar | 7.7 g | 4.1 g | 3.7 g | 3.9 g |
| Sodium | 324.5 mg | 332.2 mg | 338 mg | 333 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 0 mg |
