Bitter Gourd Recipe Bengali Style: A Detailed Guide
Learn How To Prepare Bitter Gourd Bengali Style With Our Detailed Recipe. Includes Ingredients, Procedure, And Health Benefits. Perfect For A Traditional Meal!
Bitter gourd, also known as “karela,” is a vegetable that’s both loved and disliked for its distinct bitter taste. In Bengali cuisine, it is transformed into a delicious dish that balances bitterness with an array of spices. This guide provides a detailed recipe for preparing bitter gourd Bengali style, including history, ingredients, cooking procedure, nutritional information, and more.
About Bitter Gourd in Bengali Cuisine
Bitter gourd holds a special place in Bengali kitchens. Despite its strong bitter flavor, it is often used to prepare appetizing dishes that are both healthy and flavorful. Known for its medicinal properties, bitter gourd is celebrated for its ability to regulate blood sugar levels and improve digestion.
History and Importance
Bitter gourd has been a part of Indian cuisine for centuries, with its roots deeply embedded in Ayurvedic medicine. In Bengali households, it is commonly used in recipes to not only add variety but also provide health benefits. Its importance is tied to its nutritional value and traditional uses in home remedies.
Ingredients List and Quantities
Items Required
| Ingredient | Quantity |
|---|---|
| Bitter Gourd | 4 medium-sized |
| Mustard Oil | 3 tablespoons |
| Turmeric Powder | 1 teaspoon |
| Red Chili Powder | 1 teaspoon |
| Salt | To taste |
| Sugar | 1 teaspoon |
| Paanch Phoron | 1 teaspoon |
| Onions | 2 medium-sized, sliced |
| Garlic | 4 cloves, minced |
| Green Chilies | 2, slit |
| Coriander Leaves | For garnish |
Estimated Cost
The estimated cost for preparing this recipe is approximately ₹100.
Utensils Needed
Utensils List
| Utensil | Quantity |
|---|---|
| Kadai (Wok) | 1 |
| Spatula | 1 |
| Knife | 1 |
| Cutting Board | 1 |
| Bowl | 2 |
Cooking Temperature Details
- Initial Frying: Medium-high heat
- Simmering: Low heat
Nutritional Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | 90 |
| Carbohydrates | 12g |
| Protein | 2g |
| Fat | 4g |
| Fiber | 3g |
| Vitamin C | 35% of Daily Value |
| Iron | 5% of Daily Value |
Cooking Time and Preparation Time
| Task | Time Taken |
|---|---|
| Preparation | 15 minutes |
| Cooking | 30 minutes |
| Total Time | 45 minutes |
Cooking Procedure Overview
The recipe involves slicing and salting the bitter gourd to reduce bitterness, frying the ingredients, and then simmering them with spices to enhance flavor.
Detailed Step-by-Step Cooking Procedure
Step 1: Prepare the Bitter Gourd
- Wash the bitter gourds thoroughly.
- Slice them thinly, discarding the seeds.
- Sprinkle salt over the slices and let them sit for 10 minutes to reduce bitterness.
- Rinse the slices in water and pat dry.
Step 2: Fry the Ingredients
- Heat mustard oil in a kadai over medium-high heat.
- Add paanch phoron and let it sizzle.
- Add sliced onions and sauté until golden brown.
- Add minced garlic and green chilies, and sauté for 2 minutes.
Step 3: Cook the Bitter Gourd
- Add the bitter gourd slices to the kadai.
- Add turmeric powder, red chili powder, salt, and sugar.
- Mix well and cook on low heat, covered, for 20 minutes, stirring occasionally.
Step 4: Garnish and Serve
- Once the bitter gourd is cooked and tender, garnish with fresh coriander leaves.
- Serve hot with steamed rice or rotis.
Tips for Cooking
- Use fresh bitter gourd for the best taste.
- Adjust the amount of sugar to balance the bitterness.
- Cooking on low heat ensures that the bitter gourd absorbs all the flavors.
Serving Procedure
Serve the bitter gourd hot with a side of steamed rice or rotis. It can be part of a larger meal or enjoyed as a standalone dish.
Serving Decoration Ideas
- Garnish with freshly chopped coriander leaves.
- Place a few lemon wedges on the side for added zing.
- Serve in a rustic clay bowl to enhance the traditional appeal.
Best Combined With
- Steamed Basmati Rice
- Phulkas or Chapatis
- Bengali-style Dal
Should Not Be Combined With
- Sweet Dishes: The bitterness may clash with sweet flavors.
- Dairy Products: Avoid combining with milk-based products as it may affect digestion.
Eating Process
Enjoy the bitter gourd with rice or rotis. Chew slowly to savor the complex flavors. Pair each bite with a bit of rice or bread to balance the bitterness.
Recipe Health Tips
- Consuming bitter gourd regularly can help regulate blood sugar levels.
- It aids in digestion and promotes liver health.
- It is high in dietary fiber, which is beneficial for gut health.
Recipe Health Benefits
- Antioxidants: Helps fight free radicals.
- Vitamin C: Boosts immunity.
- Fiber: Promotes digestive health.
- Iron: Supports blood health.
Recipe Health Warnings
- Excessive consumption may cause stomach upset.
- Pregnant women should consult a doctor before consuming bitter gourd.
Storage Instructions Procedure
- Store leftovers in an airtight container.
- Refrigerate for up to 2 days.
- Reheat gently on the stovetop before serving.
Things to Know Before Preparing
- Bitter gourd can be an acquired taste; salting helps reduce bitterness.
- Freshness is key to a tasty dish.
- Cooking with mustard oil adds an authentic flavor but can be replaced with other oils if preferred.
Frequently Asked Questions (FAQ)
Q: How do I reduce the bitterness of the bitter gourd?
- A: Salting the bitter gourd slices and letting them sit for 10 minutes helps reduce bitterness.
Q: Can I use any other oil instead of mustard oil?
- A: Yes, you can use any vegetable oil, but mustard oil adds an authentic Bengali flavor.
Q: How long can I store the cooked bitter gourd?
- A: You can store it in the refrigerator for up to 2 days in an airtight container.
Q: Is bitter gourd good for health?
- A: Yes, it has numerous health benefits, including regulating blood sugar and aiding digestion.
Q: Can I skip the sugar in the recipe?
- A: The sugar helps balance the bitterness, but you can adjust or skip it based on your preference.
Conclusion
Bitter gourd Bengali style is a delightful dish that combines health benefits with rich flavors. By following this detailed guide, you will be able to prepare a delicious and nutritious meal that is sure to impress your family and friends. Enjoy the unique taste and health benefits of this traditional recipe.
