Heart-Healthy Bitter Gourd Curry

Savor the wholesome goodness of our Heart-Healthy Bitter Gourd Curry, a delicious and nutrient-packed recipe that transforms this often-overlooked vegetable into a flavorful, aromatic dish. This vegan-friendly curry is prepared with tender slices of bitter gourd sautéed in heart-healthy olive oil, infused with the warm, earthy tones of mustard seeds, cumin, and freshly grated ginger. Enhanced with a vibrant tomato-onion base and a medley of spices like turmeric, coriander, and red chili powder, this dish strikes the perfect balance of bold flavors and nourishing ingredients. Simmered to tender perfection, it’s finished with a bright garnish of fresh coriander leaves for a burst of freshness. Perfectly paired with brown rice or whole grain bread, this low-calorie, fiber-rich curry is a must-try for those seeking a healthy, flavorful meal.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 3 medium Bitter gourd
• 2 tablespoons Olive oil
• 1 teaspoon Mustard seeds
• 1 teaspoon Cumin seeds
• 1 large, finely chopped Onion
• 3 minced Garlic cloves
• 1 inch, grated Ginger
• 2 medium, chopped Tomatoes
• 0.5 teaspoon Turmeric powder
• 1 tablespoon Coriander powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon or to taste Salt
• 1 cup Water
• 2 tablespoons, chopped Fresh coriander leaves

Directions

Step 1

Wash the bitter gourds thoroughly, and cut them into slices. Remove seeds if they are too hard.

Step 2

Heat the olive oil in a large pan over medium heat.

Step 3

Add mustard seeds and cumin seeds to the oil. Allow them to crackle for a few seconds.

Step 4

Add the chopped onions and sauté until they turn golden brown.

Step 5

Mix in the minced garlic and grated ginger, and sauté for another minute until fragrant.

Step 6

Add the chopped tomatoes, and cook until they become soft and mushy.

Step 7

Stir in the turmeric powder, coriander powder, and red chili powder. Cook the spices for a minute.

Step 8

Introduce the sliced bitter gourds to the pan, and mix well until all pieces are coated with the spices.

Step 9

Add salt and water, then cover the pan with a lid. Let the curry simmer on low heat for about 15-20 minutes or until the bitter gourd is cooked through and tender.

Step 10

Stir occasionally and check the seasoning. Adjust salt if necessary.

Step 11

Once cooked, remove from heat and garnish with fresh coriander leaves.

Step 12

Serve the heart-healthy bitter gourd curry hot with brown rice or whole grain bread.

Nutrition Facts

Serving size	1039.7 grams (1039.7g)

Amount per serving	% Daily Value*
Calories	508

Total Fat 32.60g	42%
Saturated Fat 4.60g	23%
Polyunsaturated Fat 2.90g
Cholesterol 0mg	0%
Sodium 2414mg	105%
Total Carbohydrate 51.10g	19%
Dietary Fiber 14.40g	51%
Total Sugars 21.10g
Protein 10.10g	20%

Vitamin D 0IU	0%
Calcium 223mg	17%
Iron 7mg	41%
Potassium 1853mg	39%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 54.5%

Protein: 7.5%

Carbs: 38.0%