Bitter Gourd (Bitter less) Tamarind Curry | Pavakai Puli Kulambu

Bitter Gourd (Bitter less) Tamarind Curry | Pavakai Puli Kulambu

Bitter gourd is also known as karela, balsam pear,bitter melon . It is a perennial plant that grows in the tropical and subtropical regions of Asia, South America, East Africa, and the Caribbean. While not the most attractive fruit (resembling a green cucumber with bumpy skin), bitter melon packs a healthful punch; it is an excellent source of vitamins A , C and potassium.

Bitter melon has been used as a folk remedy for treating cancer, aiding digestion, and fighting viral infections. The fruit has also been used medicinally in Asia, Africa, India, and South America to lower blood glucose levels. Experimental and clinical research conducted worldwide has established its blood glucose-lowering action. Today, bitter melon remains a popular and frequently studied dietary botanical used for managing diabetes. But 60 years of research on this bitter-tasting plant as an adjunctive for diabetes management has yielded uncertain results.

Vicine, charantin, and polypeptide-P are the three known compounds present in bitter melon that are responsible for its antidiabetic properties. Together they increase glucose uptake and glycogen synthesis in the liver, muscle, and adipose tissue and also improve glucose tolerance. Possible mechanisms include increased insulin secretion, tissue glucose uptake, liver muscle glycogen synthesis, glucose oxidation, and decreased hepatic gluconeogenesis.

Though the results in diabetic managements are uncertain, it is beneficial to the body by providing great nutrition that could help fight various diseases. Choose bitter melon/ gourd as a part of your regular vegetable choices to not miss their nutritional benefits.

And this curry recipe makes bittermelon almost bitterless and it is delicious, so you can enjoy this healthful bitter vegetable in a tasty way.

Serves:2

Calories per Serving:102; Carb- 9g; Fat- 8g; Fiber- 4g; Protein – 2g

Preparation time: 5M Cooking time:  15M Total time:  20M

Difficulty: Easy

Ingredients:

1 Bitter Gourd (2 if small)

1 Large Ripe Tomato (2 if small)

Tamarind (Lemon Sized)

1 tsp Chilli Powder

¾ tsp Coriander Powder

½ tsp Turmeric Powder

½ tsp Salt

2 tsp Oil

½  tsp Jaggery/ brown sugar

1 tsp Mustard Seeds

1 Sprig Curry Leaves.

Method:

1. Slice Bitter Gourd, chop tomato and soak tamarind in water.
2. Heat oil in a pan over medium heat, add mustard seeds once it splutters, add curry leaves.
3. Add the bitter gourd and fry for 5 minutes. This step is very important to reduce the bitterness.
4. Add in the tomato and saute for a minute.
5. Add the spice powders and salt, cook for a minute.
6. Squeeze the pulp from the soaked tamarind and add into the vegetables.
7. Add the jaggery/ brown sugar, mix well.
8. Cover with lid and cook for 5 minutes over medium flame and simmer for 2 minutes.
9. Serve over rice, millet rice, brown rice, idly or dosa.

Click for EggPlant Curry and more Veg Gravy recipe

Stepwise pictures:

Notes:

1. Adding jaggery or brown sugar helps in reducing the bitterness of the bitter gourd. Don’t forget to add it.
2. Adjust chilli powder per your taste.

Micronutrient Values:

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