Sukhi Karela Sabzi, Bitter Gourd Sabzi
by Tarla Dalal
sukhi karela sabzi recipe | Indian karela ki sabji | healthy bitter gourd sabzi | karela ki sookhi sabzi | with 17 amazing images.
This healthy bitter gourd sabzi is not only tasty but also packed with nutritional benefits. Learn how to make sukhi karela sabzi recipe | Indian karela ki sabji | healthy bitter gourd sabzi | karela ki sookhi sabzi |
A fantastic healthy bitter gourd sabzi that makes karela appeal to all! This sukhi karela sabzi is an interesting way to consume potassium-rich karela, which helps to control blood sugar levels by increasing the action of insulin in the body.
Although we have not added any sugar to this Indian karela ki sabji, the little amount of oil and jaggery along with the right cooking procedure helps to mask the bitterness sufficiently to make it quite a lip-smacking dish!
pro tips to make sukhi karela sabzi recipe: 1. Soaking the karela in salt water for 30 minutes will help to remove some of the bitterness. 2. Overcooking the karela will make it mushy and unpleasant to eat. 3. You can also add little coarsely crushed peanuts to the sabzi for the crunch. 4. Coconut Oil : Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts. Coconut oil is a soya poha is a medium chain triglycerides (MCT’s). Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance. The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil.
Enjoy sukhi karela sabzi recipe | Indian karela ki sabji | healthy bitter gourd sabzi | karela ki sookhi sabzi | with detailed step by step photos.
Sukhi Karela Sabzi, Bitter Gourd Sabzi recipe - How to make Sukhi Karela Sabzi, Bitter Gourd Sabzi
Preparation Time: Cooking Time: Total Time:
Makes 2 servings
For Sukhi Karela Sabzi
2 1/2 cups deseeded and thinly sliced bitter gourd (karela)
2 tsp oil
1/2 tsp chilli powder
1/4 tsp turmeric powder (haldi)
1 tsp jaggery (gur)
salt to taste
For sukhi karela sabzi
- For sukhi karela sabzi
- To make {span class="bold1"}sukhi karela sabzi recipe{/span}, heat the oil in a deep non-stick pan, add the bitter gourd and mix well.
- Cover and cook on a medium flame for 10 to 12 minutes or till they turn soft and brown in colour, while stirring occasionally.
- Remove the lid, and cook on a medium flame for another 2 minutes, while stirring occasionally.
- Add the chilli powder, turmeric powder, jaggery and salt, mix well and cook on a medium flame for 4 to 5 more minutes.
- Serve {span class="bold1"}sukhi karela sabzi{/span} hot.
like sukhi karela sabzi
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like sukhi karela sabzi recipe | Indian karela ki sabji | healthy bitter gourd sabzi | karela ki sookhi sabzi | then see other karela sabzi recipes also:
- karela thepla recipe | bitter gourd roti | healthy Gujarati Karela thepla | Karela masala roti |
- karela muthia recipe | Indian bitter gourd steamed dumpling | healthy diabetic snack recipe |
what is sukhi karela sabzi made of?
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See below image of list of ingredients for making sukhi karela sabzi.
benefits of karela
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Manage Diabetes: This is one of the most crucial health benefit known to all. Anyone who has just been detected with diabetes is advised to eat karela by all – be it a family member or a friend. Many studies have shown that they contain insulin like substances which help to keep blood sugar under control. Moreover the carb count of this gourd is also low, which is an added advantage for diabetics. The seeds and the juice of karela both are beneficial. If you want to opt for juice, try and drink a small glass on an empty stomach in the morning or it is best had in-between meals. Want to include karela in your meals? We have tried and tested recipes like Karela Theplas, Karela Tikkis and Karela Muthias just for you. These recipe have been crafted keeping in minds all the other necessary nutrients required to plan a diabetic meal. See : 9 Health Benefits of Karela (Bitter gourd).
how to make sukhi karela sabzi
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To make sukhi karela sabzi recipe | Indian karela ki sabji | healthy bitter gourd sabzi | karela ki sookhi sabzi | heat 2 tsp oil or coconut oil in a deep non-stick pan.
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Add 1¼ cups deseeded and thinly sliced bitter gourd (karela). Karela has a unique, bitter flavor that is characteristic of the vegetable. This bitterness is what gives sukhi karela sabzi its distinctive taste.
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Mix well.
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Cover and cook on a medium flame for 10 to 12 minutes or till they turn soft and brown in colour, while stirring occasionally.
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Remove the lid and cook on a medium flame for another 2 minutes, while stirring occasionally.
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Add ½ tsp chilli powder. Chilli powder adds heat to the dish.
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Add ¼ tsp turmeric powder (haldi). Turmeric powder plays a significant role in enhancing the flavor, appearance, and nutritional value of sukhi karela sabzi.
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Add 1 tsp jaggery (gur). The subtle sweetness of jaggery helps balance out the inherent bitterness of karela, making the dish more palatable and enjoyable.
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Add salt to taste.
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Mix well and cook on a medium flame for 2 more minutes.
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Serve sukhi karela sabzi recipe | Indian karela ki sabji | healthy bitter gourd sabzi | karela ki sookhi sabzi | hot.
pro tips to make sukhi karela sabzi recipe
- Soaking the karela in salt water for 30 minutes will help to remove some of the bitterness.
-
Overcooking the karela will make it mushy and unpleasant to eat.
-
You can also add little coarsely crushed peanuts to the sabzi for the crunch.
-
Coconut Oil : Use coconut oil instead of processed seed oils like soyabean oil, canola, sunflower oil, corn oil and other omega-6 rich oils should be used in very low amounts. Coconut oil is a medium chain triglyceride (MCT’s). Unlike other fats, they go directly from the gut to the liver. From here, they are then used as a source of energy. As the calories in MCT’s are used straight away, they are less likely to be stored as fats in the body. MCT's have shown to improve your brain and memory function, they also give a boost to your energy levels and improve your endurance. The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol, maintaining normal blood pressure and good for diabetics. See detailed benefits of coconut oil.
| Energy | 86 cal |
| Protein | 2 g |
| Carbohydrates | 7.7 g |
| Fiber | 5.5 g |
| Fat | 5.3 g |
| Cholesterol | 0 mg |
| Vitamin A | 205.6 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.6 mg |
| Vitamin C | 112.2 mg |
| Folic Acid | 0 mcg |
| Calcium | 27.5 mg |
| Iron | 0.8 mg |
| Magnesium | 45.9 mg |
| Phosphorus | 90.2 mg |
| Sodium | 3.1 mg |
| Potassium | 218 mg |
| Zinc | 0.5 mg |
You should try this recipe. Even if you dont like karela you should. Because it does not taste bitter as you think. The jaggery in the sabzi enhances the taste of karela.
Cb - My favorite style of cooking karela
Karela which is crisp, not fried and yet tastes great. Its healthy.