Bitter gourds are very low in calories but dense with precious nutrients. It is an excellent source of vitamins B1, B2, and B3, C, magnesium, folic acid, zinc, phosphorus, manganese, and has high dietary fiber. It is rich in iron, contains twice the beta-carotene of broccoli, twice the calcium of spinach, and twice the potassium of a banana.
3 small bitter gourds, de-seeded thinly diced
1 tsp mustard seeds
1 tsp fennel seeds
1 tbsp toor dhal ( yellow split peas)
Few curry leaves
1 onion, chopped
1 tbsp minced garlic and ginger
2 tbsp curry powder
1 tbsp tamarind paste
1 tbsp sugar
1 tsp turmeric powder
2 tbsp vegetable oil
1 tbsp ghee (optional)
Mix diced bitter gourd with salt and turmeric powder. Set aside in colander for 10 minutes.
Heat oil in a pan, sauté onion, garlic ginger, curry leaves, yellow split peas, mustard and fennel seeds for 2 minutes.
Squeeze the bitter gourd to drain excess water. Add bitter gourd and cook for 5 minutes stirring occasionally.
When bitter gourd softens and changes to golden brown color, add curry powder, tamarind paste and sugar, mix well and cook for few more minutes till vegetable absorbs the spices.
Turn off heat, add ghee, salt to taste, mix well, and serve with rice