Karela Sabji Recipe – A simple, dry-style bitter gourd stir-fry where thinly sliced karela is cooked with onions and everyday spices. It pairs beautifully with roti, phulka, or plain paratha.
While I’ve always had a fondness for the distinct bitterness of karela, it wasn’t exactly a favorite for my husband. But over time, his taste buds have adapted, and now he enjoys it enough for me to include it in our menu at least once a month.
This humble sabji brings back memories of my childhood—it’s a dish I saw often on the dining table growing up. Though I prepare the basic version most of the time, my mother-in-law makes a delicious Gujarati-style karela sabji with besan (gram flour), which happens to be my husband’s preferred version. I plan to share that special recipe soon!
There many health benefits of bitter gourd
- Helps Maintain Healthy Blood Sugar Levels: Bitter gourd is rich in active compounds such as charantin and polypeptide-p, both of which are known to naturally help reduce blood sugar levels. These plant-based components mimic insulin activity in the body, making bitter gourd especially beneficial for managing blood glucose. This makes it especially beneficial for people managing diabetes, as regular consumption may help regulate insulin levels naturally.
- Reduces Bad Cholesterol (LDL): Karela has antioxidant and anti-inflammatory properties that support heart health. It helps lower levels of LDL (bad cholesterol) while improving HDL (good cholesterol), which may reduce the risk of cardiovascular diseases.
- Supports Weight Management: Bitter gourd is a low-calorie, fiber-rich vegetable that supports a feeling of fullness, helping to curb appetite and minimize frequent hunger pangs. Its high fiber content slows digestion, which aids in better appetite control and weight management.. Its metabolism-boosting properties can assist in burning fat, making it a helpful addition to a weight-loss diet.
- Strengthens the Immune System (Especially with Raw Juice): Consuming fresh karela juice can help strengthen your immune system by boosting the body’s natural defense responses, making it more resilient against infections and illnesses. It is rich in vitamin C and other antioxidants, which help protect against infections and improve overall immunity. Yes, consuming it raw—in moderation—is safe and often more effective.
- Relieves Constipation and Improves Digestion: Bitter gourd is high in dietary fiber, which adds bulk to stool and promotes regular bowel movements. It also stimulates digestive enzymes, aiding in better nutrient absorption and gut health.
- Detoxifies and Purifies the Blood: Karela acts as a natural blood purifier. Its antimicrobial and anti-inflammatory properties help cleanse the bloodstream, making it effective in treating various skin conditions like acne, rashes, and boils. A healthier, clearer complexion often mirrors a well-detoxified and balanced internal system. When the body is cleansed from within, it naturally reflects on the skin’s appearance.
Just because bitter gourd offers numerous health benefits doesn’t mean it should be consumed excessively. Always remember—moderation is key. In fact, pregnant women are advised to steer clear of it, as it may not be safe during pregnancy..
How to reduce the bitterness of bitter gourd?
One of the most effective ways to cut down the bitterness of karela is by sprinkling salt over thinly sliced pieces and letting them rest for about 20 minutes. Once done, press out the extra moisture and give it a good rinse under fresh water. This method helps draw out much of the bitter compounds.
Apart from this, here are a few more simple yet effective techniques:
- Tamarind or Buttermilk Soak: Soaking karela slices in tamarind water or buttermilk for 30 minutes can significantly mellow down the bitterness while adding a tangy or creamy undertone.
- Sweet Balance: Incorporating a small amount of jaggery or sugar while cooking helps counter the bitterness and adds a pleasant flavor contrast.
- Oil-Based Cooking: Deep frying or sautéing bitter gourd in a generous amount of oil helps neutralize the strong bitter notes, making the dish more palatable.
- Seed Removal: The seeds often carry intense bitterness. Eliminating the inner pulp and seeds entirely before cooking can significantly mellow down the intense bitterness.
Step By Step Photo Instructions:
1) Lightly scrape the rough surface of the bitter gourd without removing the skin entirely. Slice it lengthwise, then cut into thin pieces. If the seeds inside are hard and mature, discard them; otherwise, keep the tender ones intact. If the seeds inside are large and hard, remove them, but if they are soft and tender, you can leave them in.
2) Transfer the sliced karela into a mixing bowl. Sprinkle a generous amount of salt over them and mix thoroughly using your hands so each slice is coated well. Cover the bowl and let it rest for 20 to 30 minutes. This step helps in reducing the bitterness.
3) After the resting period, take a handful of the karela slices and firmly squeeze out the excess water using your palms or fist. This step is essential as it drains out the bitter juice released by the gourd due to salting. Transfer the squeezed karela slices onto a plate or set them in a colander to allow any remaining moisture to drain off.
4) Wash the squeezed karela slices thoroughly under clean running water to eliminate excess salt and reduce lingering bitterness. Let the water drain completely before proceeding to cook.
5) Heat 2–3 tablespoons of oil in a heavy-bottomed pan or kadhai over medium heat. Once the oil is sufficiently hot, add 1 teaspoon of cumin seeds and 1 teaspoon of fennel seeds. Allow the seeds to sizzle and infuse the oil with their rich, aromatic flavor.
6) Now, quickly add ¼ teaspoon of turmeric powder and a pinch of asafoetida (hing). Gently sauté the spices for a few seconds, allowing them to release their flavors into the oil without letting them scorch.
7) Without delay, toss in finely chopped onions, freshly grated or minced ginger, and green chilies (either slit or chopped, based on your spice preference). Lightly dust the onions with a pinch of salt—this speeds up the softening process during cooking.r. Sauté everything together until the onions turn soft and golden brown, releasing a rich aroma.
8) Stir and cook the onion mixture on medium flame until it begins to soften and turn slightly golden. This usually takes about 4–5 minutes. The onions should lose their raw smell and start releasing a pleasant aroma.
9) At this stage, add the prepared bitter gourd slices to the pan along with red chili powder and coriander powder. Adjust the quantity of spices according to your preferred spice level.
10) Mix everything thoroughly so that the karela pieces are evenly coated with the masala. Stir well to ensure the spices and onions are spread uniformly across all the slices. This step helps infuse flavor deep into the bitter gourd.
11) Cover the pan using a deep plate or steel thali that has raised edges (a rim). Pour a glassful of water over the plate so it collects in the rim — this allows gentle steam to form inside the pan and cook the karela evenly without drying out.
12) Allow the bitter gourd to cook on low to medium heat until it becomes soft and tender. This may take around 12–15 minutes. Stir occasionally to prevent sticking or burning, and check if more water is needed during the process. Be careful not to overcook it to the point of it turning mushy — the pieces should hold their shape but be soft when pressed.
13) Once the karela is cooked through, sprinkle in the sugar, amchur (dry mango powder), and garam masala. The sugar helps to balance the bitterness, while amchur adds a gentle tang and garam masala deepens the overall flavor.
14) Give everything a final good mix so the newly added ingredients blend well with the cooked sabji. Cook for another minute if needed, then switch off the flame. Let the sabji sit covered for a couple of minutes to allow the flavors to settle before serving.
Serving suggestion:
Karela sabji pairs wonderfully with warm, freshly made rotis or crispy, layered parathas. For a wholesome and satisfying meal, serve it alongside a comforting bowl of dal and steamed basmati rice. The mild flavors of dal and rice balance the slightly bitter notes of the karela, creating a harmonious plate. To add freshness and crunch, include a side of kachumber salad—made with chopped cucumber, onions, tomatoes, and a dash of lemon juice and salt. You can also serve a small bowl of plain curd or a tangy pickle for a complete, well-rounded Indian thali experience.
Instructions
- Lightly scrape the rough outer surface of the bitter gourd (karela) using a knife—avoid peeling it completely to retain its nutrients and texture.
- Slice each karela lengthwise, then cut into thin semicircles. Check the seeds—if they’re soft, leave them in; if they’re hard and mature, remove and discard them.
- Transfer the sliced karela into a mixing bowl and sprinkle a generous amount of salt over them.
- Set the salted karela aside for 20 to 30 minutes. This process helps in drawing out excess bitterness.
- While the karela is resting, finely chop onions and green chilies, and prepare the remaining ingredients needed for your recipe.
- Once the resting time is over, press the karela slices tightly between your palms to extract the bitter moisture they’ve released. This step is essential to tone down their sharp flavor and enhance the overall taste of the dish.
- Rinse the squeezed slices thoroughly under fresh running water to get rid of excess salt and bitterness.