Directions:
- Rinse bitter melon.
- Trim on both ends as needed and scrape any blemishes or hard skin.
- Cut into small rounds.
- Heat the oil in a skillet on medium-high heat.
- Add karela almost in a single layer; stir and cook until brownish.
- Reduce the heat if they tend to burn.
- Add the onions, potatoes and all the seasonings; stir until the potatoes are cooked.
- Add the tomatoes.
- Cook slowly on medium low heat, half covered, stirring as needed, until everything is cooked.
- Variation: To make STUFFED KARELA: Mix all the seasonings for stuffing, substituting 1 teaspoon cumin powder for cumin seeds.
- Using a paring knife, make a long slit in each karela, from one end to another (leaving two ends and bottom of the pod intact).
- Keep the slit open with your thumb and use a spoon to fill the opening with the stuffing.
- Stuff all the karela this way.
- Cook karela in a wide skillet using 2 tablespoons oil, almost in a single layer, on medium heat.
- Stir gently so that stuffing does not come out.
- When half cooked, add the onions.
- Reduce heat to medium low, cooking slowly, half covered or uncovered, until karela are browned.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 115.06 Kcal (482 kJ) | ||
| Calories from fat | 46.68 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.19g | 8% | |
|---|---|---|---|
| Sodium | 433.68mg | 18% | |
| Potassium | 431.66mg | 9% | |
| Total Carbs | 15.87g | 5% | |
| Sugars | 6.71g | 27% | |
| Dietary Fiber | 2.84g | 11% | |
| Protein | 1.98g | 4% | |
| Vitamin C | 26.9mg | 45% | |
| Vitamin A | 0.4mg | 15% | |
| Iron | 0.7mg | 4% | |
| Calcium | 34mg | 3% | |
| Amount Per 100 g | |||
| Calories | 77.36 Kcal (324 kJ) | ||
| Calories from fat | 31.39 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.49g | 8% | |
|---|---|---|---|
| Sodium | 291.6mg | 18% | |
| Potassium | 290.24mg | 9% | |
| Total Carbs | 10.67g | 5% | |
| Sugars | 4.51g | 27% | |
| Dietary Fiber | 1.91g | 11% | |
| Protein | 1.33g | 4% | |
| Vitamin C | 18.1mg | 45% | |
| Vitamin A | 0.3mg | 15% | |
| Iron | 0.5mg | 4% | |
| Calcium | 22.9mg | 3% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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