Saag Karela
Saag Karela is a rustic, savory curry from North Indian and Pakistani home kitchens, primarily made from the tender leaves of the bitter gourd plant rather than the fruit itself. It is typically cooked with onions, tomatoes, green chilies, and a blend of spices like turmeric and cumin to balance the natural bitterness. This dish is a classic example of resourceful cooking, using a part of the plant often discarded.
🍽️ Nutrition at a glance
This dish is relatively low in carbohydrates and fat, with a moderate amount of protein contributed by the leafy greens and any added lentils or legumes. It is an excellent source of dietary fiber, vitamin C, and iron, with a typical serving containing roughly 150-200 calories.
Nutrition breakdown
| Calories | 175 kcal |
| Protein | 6 g |
| Carbs | 18 g |
| Fat | 9 g |
| Fiber | 8 g |
| Sugar | 4 g |
| Sodium | 480 mg |
| Vitamin C | 45 mg |
| Vitamin A | 320 mcg RAE |
| Iron | 3.2 mg |
| Potassium | 420 mg |
| Calcium | 95 mg |
| Magnesium | 45 mg |
| Folate | 72 mcg |
| Manganese | 0.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Saag Karela is prized for its potential digestive and cooling properties in Ayurvedic tradition, making it a popular summer dish. Nutritionally, the bitter gourd leaves are exceptionally rich in antioxidants and have been studied for their potential role in supporting healthy blood sugar levels.
