By Jan Calvert
Have you heard of karela? You may have seen the spikey vegetables and wondered what they were!
Karela is a kind of bitter melon. It is a gourd, meaning it has a thick skin and fleshy interior, like a squash. Grown on a vine in tropical and subtropical areas it is popular across Asia, Africa, and the Caribbean. Rimpu said: “This dish is a traditional favourite in India, known for its bitter and sharp taste.”
Karela is rich in Vitamin A supporting healthy vision and boosting the immune system. It is also full of Vitamin C, which promotes the production of collagen and helps the body absorb iron. Rich in antioxidants, it is used to detoxify the skin.
Rimpu added: “Karela sabzi is a popular Punjabi dish which combines the bitter karela with sweet caramelised onions and spice. It is renowned for offering several health benefits, such as managing blood sugar, and boosting immunity.”
Karela Sabzi
Ingredients:
4 karelas
2 onions
Fresh ginger and several cloves of garlic according to taste
3 fresh tomatoes
2 bay leaves
Spices – salt, turmeric, amchoor (mango power), green chilli, garam masala
Preparation:
Rinse and scrape the skin of the karela lightly to remove surface bitterness while keeping its valuable nutrients intact
Cut in circular pieces about half a cm wide
Sprinkle salt and leave it for a couple of hours. Rinse in cold water and gently squeeze the water out.
Cooking:
Fry the Karela lightly in olive oil and put aside
Caramelize onions, add ginger and garlic
Add freshly chopped tomatoes and spices
Cook the tarka (sauce) for a couple of minutes and then add the karela. Sprinkle some warm water if the tarka or the Karela starts sticking to the pan. Simmer and stir at intervals until the Karela is soft.
Garnish with coriander leaves.
Serve as a side with daal or as a main with rice or chappati and a bowl of fresh yogurt.
“A dish made with Karela is a delicacy and seen as a treat whenever presented!”
- Leeds Libraries have a range of international cookery books – check out stuffed Punjabi bharwan karela as an alternative. Summer time is a chance to try some new recipes and spice up your life!
- More Recipes with Rimpu can be found here.
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