Karela Sabzi
Karela Sabzi is a popular Indian stir-fry made primarily from bitter gourd (karela), onions, and a blend of spices like turmeric, cumin, and coriander. It is a staple in many regional cuisines across India, often prepared as a dry side dish or a light main course. The dish is known for its distinctive bitter flavor, which is often mellowed through salting or cooking techniques.
🍽️ Nutrition at a glance
Karela Sabzi is generally low in carbohydrates and fat, making it a light, fiber-rich dish. It provides key nutrients like vitamin C, vitamin A, and iron, with a rough calorie estimate of 80-120 per serving, depending on oil and ingredient quantities.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 4 g |
| Carbs | 14 g |
| Fat | 6 g |
| Fiber | 5 g |
| Sugar | 4 g |
| Sodium | 480 mg |
| Vitamin C | 45 mg |
| Vitamin A | 300 µg RAE |
| Folate | 72 µg |
| Potassium | 380 mg |
| Magnesium | 32 mg |
| Iron | 1.8 mg |
| Calcium | 55 mg |
| Phosphorus | 65 mg |
Per 1 cup (180 g) · estimated, varies by recipe
💡 What's interesting
Culturally, karela is prized in Ayurvedic tradition for its purported health benefits, including aiding digestion and blood sugar regulation. Nutritionally, its bitterness comes from compounds like charantin, which are studied for their potential anti-diabetic properties.
