Indian Karela Sabzi
Karela Sabzi is a traditional Indian stir-fry dish made primarily from bitter gourd (karela), often cooked with onions, tomatoes, and a blend of spices like turmeric, coriander, and cumin. It is a popular home-style vegetable preparation found across various regions of India, particularly in North and West Indian cuisines.
🍽️ Nutrition at a glance
This dish is low in carbohydrates and calories, with a typical serving providing around 80-120 calories, while being a good source of dietary fiber, vitamin C, and antioxidants. The fat content is generally moderate, depending on the amount of oil used in cooking.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 5 g |
| Carbs | 18 g |
| Fat | 10 g |
| Fiber | 5 g |
| Sugar | 4 g |
| Sodium | 350 mg |
| Potassium | 550 mg |
| Vitamin C | 40 mg |
| Vitamin A | 150 mcg |
| Folate | 70 mcg |
| Iron | 1.8 mg |
| Calcium | 55 mg |
| Magnesium | 40 mg |
| Vitamin B6 | 0.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Karela Sabzi is valued in Ayurvedic traditions for its potential digestive benefits, despite—or because of—its distinctive bitter taste, which is often balanced with sour or sweet elements like lemon or jaggery. Nutritionally, bitter gourd contains compounds like charantin and polypeptide-p, which are studied for their potential role in supporting healthy blood sugar levels.
