Karnataka Bittergourd Kayirasa

Bittergourd Kayirasa

Serves 4

Ingredients
Bittergourd 1 (medium size) Jaggery small piece
Salt as desired Tamarind juice 1 1/2 tsp

For Seasoning

Ingredients
Oil 3 tsps Black gram dal 1 tsp
Mustard seeds 1 tsp

For grinding masala

Ingredients
Bengal gram (Chana dal) 3 tsps Coriander seeds 1 tsp
Freshly grated coconut 1/2 cup Sesame seeds 1 tsp
Red chillies 3 Asafoetida 1/2 tsp
Black gram dal 1 tsp Oil 1 tsp

Method

  1. Cut bittergourd into small pieces. Sprinkle about 1 tsp of salt and keep aside for 10 minutes.
  2. Then squeeze all water from bittergourd, so that it will loose it`s bitterness.
  3. Heat oil in a pan. Add mustard seeds and black gram dal and do the seasoning.
  4. When seeds splutters add bittergourd pieces. Keep frying in low heat. Let it fry for 8-10 minutes.
Masala : Fry the entire masala ingredient in little oil. Then grind this masala with freshly grated coconut. Add this ground masala to bittergourd. Then add salt, jaggery, tamarind and water. Bring it to boil. Cook for another 5 minutes.
Nutrient Composition Per Serving
MACRONUTRIENTS
MICRONUTRIENTS
Energy (Kcal) 167 Carotene (μg) 6.44
Protein (g) 3.47 Vitamin C (mg) 0.04
Carbohydrate (g) 14.44 Mg (mg) 39.77
Fat (g) 10.8 Na (mg) 5.49
Fibre (g) 2.24 K (mg) 145.75
Minerals (g) 0.72 Mn (mg) 0.14
Calcium (mg) 33.96 Zn (mg) 0.38
Phosphorus (mg) 109.54 Cr (mg) 0.06
Iron (mg) 1.35