BITTER GOURD RECIPES

Guava Pineapple Bitter Gourd juice

Servings: 4-6

Ingredients

 1 cup guava chunks

 1 cup apple chunks (optional)
 1 cup pineapple chunks
 1 cup ice cubes
 1 cup bitter gourd chunks (any variety of bitter gourd)
 Water
 2 tbsp of honey (or enough to taste)

Directions

1. Rinse and wash the fruit and bitter gourd thoroughly.

2. Remove the pineapple skin and cut the fruit into small chunks.
3. Cut the bitter gourd open lengthwise and remove the seed and pulp. Cut into chunks.
4. Cut the other fruit into chunks.
5. Put the fruit and bitter gourd in a blender, and then add ice cubes and honey. Add enough
water to fill half of the blender volume.
6. Blend twice on high speed. Then, blend continuously on low speed for 2 minutes or until
smooth. Serve chilled.

Drinking bitter gourd fresh as a juice retains many of the nutrient and bioactive compounds
beneficial for health that may be lost in different cooking methods.

This beverage is not recommended for people with hypoglycemia.

Bitter Gourd Curry

Servings: 2-4

Ingredients

 2-3 medium-sized bitter gourds, deseeded and cut into thin slices (dark green variety)
 1 onion, finely chopped
 2 tomatoes, chopped
 1 tsp ginger-garlic paste
 1 tsp cumin seed
 ¼ tsp red chili powder
  ¼ tsp turmeric powder
 ½ tsp coriander powder
 ¼ tsp dried mango powder
 Salt to taste
 2 tbsp cooking oil
 1 pinch sugar

Optional: 2-3 green chilies, finely chopped ¼ tsp garam masala (mixed Indian spices)

Directions

1. Heat oil in a pan.

2. Add cumin seed and once it begins to sizzle, add onions and green chilies. Fry onions
until tender and brown.
3. Add tomatoes, ginger-garlic paste and dried mango powder.
4. Add red chili powder, turmeric powder, coriander powder and salt. Sauté to blend in the
spices and continue cooking until the oil separates.
5. Add salt and sliced bitter gourd, cover and cook for 7-8 minutes or until the bitter gourd
is cooked.
6. Sprinkle garam masala on top and serve hot with basmati rice.

Pavarkai Salad

Servings: 2

Preparation time: 30 minutes

Ingredients

100 g Bitter gourd

50 g Onion
50 g Tomato
2 tbsp Lime juice
¼ tbsp Chili powder
½ tbsp Pepper powder and salt to taste
2 tbsp Chopped coriander leaves
Directions

1. Wash and finely slice the bitter gourd and remove the seeds.
2. Apply the salt on both sides of the bitter gourd. Set aside for 30 minutes and rinse with
water twice.
3. Slice the onion and tomato; add to the bitter gourd with chili powder and salt. Mix well.
4. Add the lime juice, coriander and pepper powder to the salad when ready
 Nutritional information (per serving)
Calories 37 Kcal
% Daily value*
Total fat 0 g 1%
Saturated fat 0 g 0%
Trans fat 0 g
Cholesterol 0 mg 0%
Sodium 70 mg 3%
Total carbohydrate 8 g 3%
Dietary Fiber 3 g 13%
Sugars 2 g
Protein 2 g
Micronutrient Highlights
Vitamin A 1679 IU 34%
Vitamin C 36 mg 93%
Vitamin K 49.1 ug 61%
Folate 55.7 ug 14%
Potassium 371 mg 11%
Manganese 0.3 mg 14%

*percent Daily Values are based on a 2000 calorie diet.

Your daily values may be higher or lower depending on your caloric needs.

Stuffed Karela

Servings: 3

Preparation time: 30 minutes

Ingredients

200 g Bitter gourd (4 small)

50 g Onion, finely chopped
50 g Tomato, finely chopped
½ tsp ginger, grated
½ tsp Garlic, crushed
1 tsp red chilli powder
1 tsp Coriander powder
¼ tsp Turmeric powder
75 g Peanuts, crushed
¼ tsp Cumin seeds
2 tsp Vegetable oil
Salt to taste
Directions

1. Scrape bitter gourds lightly and slit lengthwise along each gourd. Remove seeds and
pulp.
2. Coat bitter gourds thoroughly with salt and keep aside for 1 hour. Then, wash bitter
gourds well under running water. Pat dry on kitchen towel.
3. Heat oil, add cumin seeds. Once it crackles, then add onions and cook until translucent in
color.
4. Add ginger, garlic paste and mix well. Then add tomatoes, all dry powders and salt.
5. Cover and cook until the stuffing thickens, then add ground peanut. Fill each bitter gourd
with the stuffing.
6. Using a small amount of oil lightly fry bitter gourd until crispy and golden brown. The
dish is ready to be served.

Nutritional information (per serving)

Calories 255 kcal
% Daily value*
Total fat 22 g 34%
Saturated fat 2 g 12%
Trans fat 0 g
Cholesterol 0 mg 0%
Sodium 211 mg 9%
Total carbohydrate 12 g 4%
Dietary Fiber 4 g
Sugars 4 g
Protein 7 g
Micronutrient Highlights
Vitamin C 28.6 mg 48%
Vitamin E 3.7 mg 19%
Vitamin K 13.3 ug 17%
Thiamin 0.2 mg 11%
Niacin 3.8 mg 19%
Folate 76.3 ug 19%
Iron 1.4 mg 8%
Magnesium 62.1 mg 16%
Phosphorus 130 mg 13%
Potassium 478 mg 14%
Zinc 1.5 mg 10%
Manganese 0.3 mg 13%

*percent Daily Values are based on a 2000 calorie diet.

Your daily values may be higher or lower depending on your caloric needs.
Karela Roll

Servings: 3

Preparation time: 30 minutes

Ingredients

For Roti

100 g Wheat flour

½ tsp Salt
Water to knead the dough
For Filling

250 g Bitter gourd

50g Onion
50 g Tomato
½ tsp Chili powder
½ tsp Garam masala
1 tbsp Oil
Waters as needed
Salt to taste

Directions

For Roti

1. Mix flour and salt together, gradually add water to form soft yet firm dough. Cover and
let the dough rest.
2. Make dough bolls of even size (lemon sized). Dust the working surface with flour and
roll out the dough into flat circles.
3. Heat a frying pan, place the flattened dough and let it cook lightly on both sides until
cooked.
4. Prepare all the rotis and place them in a casserole to keep soft before serving.

For Filling

1. Cut bitter gourds lengthwise and remove seeds and pulp. Cunt into small pieces.
2. In a frying pan, heat oil and fry onion until it turns light brown in colour. Add ginger and
garlic paste. Finally, add tomato and cook well.
3. When the filling is thoroughly cooked, add salt, chilli powder and garam masala. Mix
well and add cooked bitter gourd.
4. Place 3-4 tbsps bitter gourd filling in the middle of the roti and roll the roti tightly to form
a roll. Serve hot. Enjoy!
 Nutritional information (per serving)
Calories 37 Kcal
% Daily value*
Total fat 0 g 1%
Saturated fat 0 g 0%
Trans fat 0 g
Cholesterol 0 mg 0%
Sodium 70 mg 3%
Total carbohydrate 8 g 3%
Dietary Fiber 3 g 13%
Sugars 2 g
Protein 2 g
Micronutrient Highlights
Vitamin C 32.4 mg 54%
Vitamin K 8.2 ug 10%
Folate 47.6 ug 12%
Calcium 12.4 mg 12%
Iron 2.1 mg 12%
Potassium 357 mg 10%
Manganese 0.3 mg 15%

*percent Daily Values are based on a 2000 calorie

diet.
Your daily values may be higher or lower depending
on your caloric needs.

Bitter Gourd Finger Chips

Servings: 3

Preparation time: 25 minutes

Ingredients

300 g Bitter gourd

1 Fresh green chilli, cut in half
3 tsp Vinegar
¼ tsp Chilli powder
1 tsp Vegetable oil
Salt to taste

Directions

1. Cut bitter gourd lengthwise, remove seeds and cut into thin pieces.
 2. Add vinegar, salt, chilli powder and green chilli. Mix well and set aside for 15 minutes.
Drain excess liquid.
3. Heat oil in a pan and fry the bitter gourd pieces until they are cooked on the inside and
crispy on the outside. Let cool before serving.

Variation: lemon juice could be used instead of vinegar.

Nutritional information (per serving)

Calories 68 kcal
% Daily value*
Total fat 5 g 8%
Saturated fat 0 g 2%
Trans fat 0 g
Cholesterol 0 mg 0%
Sodium 74 mg 3%
Total carbohydrate 6 g 2%
Dietary Fiber 2 g
Sugars 3 g
Protein 1 g
Micronutrient Highlights
Vitamin C 69.5.6 mg 116%
Vitamin K 10.5 ug 13%
Folate 54.7 ug 14%
Potassium 374 mg 11%

*percent Daily Values are based on a 2000 calorie diet.

Your daily values may be higher or lower depending on your caloric needs.

Mixed Vegetable Curry

Servings: 3

Preparation time: 30 minutes

Ingredients

100 g Bitter gourd

50 g Carrot
50 g Green peas
50 g Cauliflower
100 g Onion
2 Tomato
2 tsp Vegetable oil
1 tsp Red chilli powder
 1 tsp Coriander powder
1 tsp Ginger paste
2 tsp Garlic paste
½ tsp Turmeric powder
5g Green chillies
½ tsp Cumin seeds
A few coriander leaves
Salt to taste
Directions

1. Cut bitter gourds lengthwise and remove seeds

2. Dice carrots, beans, bitter gourds, and cauliflower.
3. Chop onion, green chilies, green coriander and puree the tomato
4. Heat oil in a frying pan and add cumin seeds.
5. Add green chillies and onion once the cumin seeds crackle and fry the onion to a light
brown colour.
6. Add ginger paste, garlic paste along with the powdered spices. Mix thoroughly.
7. Cook on high heat until the curry bubbles, then turn to low heat and simmer for 1 minute.
8. Add tomato and other vegetables. Continue simmering until the oil leaves the masala.
9. Garnish with green coriander and serve with paratha or chappathi

Nutritional information (per serving)

Calories 157 kcal
% Daily value*
Total fat 10 g 5%
Saturated fat 1 g 15%
Trans fat 0 g
Cholesterol 0 mg 0%
Sodium 295 mg 4%
Total carbohydrate 15 g 3%
Dietary Fiber 4 g
Sugars 4 g
Protein 3 g
Micronutrient Highlights
Vitamin A 3739 IU 75%
Vitamin C 35.0 mg 58%
Vitamin E 2.2 mg 11%
Vitamin K 43.9 ug 55%
Folate 51.9 ug 13%
Iron 2.0 mg 11%
Potassium 445 mg 13%
Manganese 0.4 mg 21%
*percent Daily Values are based on a 2000 calorie diet.

Your daily values may be higher or lower depending on your caloric needs.

Amla Bitter Gourd Juice

Servings: 3

Preparation time: 10 minutes

Ingredients

150 g Amla (5 fruits)

75 g Bitter gourd
½ tsp Sugar
½ tsp Salt
200 ml Drinking water

Directions

1. Cut the amla and bitter gourd into pieces, place in the blender and blend until smooth.
2. Sieve the juice and discard the remains.
3. Add sugar and salt to the juice, mix well and serve.

Variation: Honey can be used instead of sugar to sweeten the taste.

Nutritional information (per serving)

Calories 29 kcal
% Daily value*
Total fat 0 g 1%
Saturated fat 0 g 0%
Trans fat 0 g
Cholesterol 0 mg 0%
Sodium 392 mg 16%
Total carbohydrate 7 g 2%
Dietary Fiber 3 g 11%
Sugars 1 g
Protein 1 g
Micronutrient Highlights
Vitamin C 34.9 mg 58%
*percent Daily Values are based on a 2000 calorie diet.

Your daily values may be higher or lower depending on your caloric needs
Bitter Gourd Juice

Servings: 3

Preparation time: 20 minutes (soaking time: 15 minutes)

Ingredients

100g Bitter gourd

1 Lemon
½ tsp Salt
½ tsp Turmeric powder
250ml Drinking water
Directions

1. Wash the bitter gourd thoroughly and cut it into small pieces. Remove the seeds and inner pith.

2. Soak the cut pieces in water with salt and turmeric powder for 15 minutes. Discard the salt water.

3. Cut the lemon in half and juice or squeeze out the juice. Set aside.

4. Blend the bitter gourd pieces and water in the mixer until smooth.

5. Sleve the mixture, add lemon juice and serve cold.

Nutritional information (per serving)

Calories 12 Kcal
% Daily Value*
Total fat 0 g 0%
Saturated fat 0  g  0% 
Trans fat 0 g
Cholesterol 0  g  0% 
Sodium 393 mg 16%
Total carbohydrate 3 g 1%
Dietary Fiber 1 g 6%
Sugars 0 g
Protein 1 g
Micronutrient Highlights
Vitamin C 36 mg 61%

*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower
depending on your caloric needs.

Bitter Gourd Fried Rice

Servings: 4
Preparation time: 20 minutes

Ingredients

 250g bitter gourd,chopped

 1 tbsp vegetable oil
 50 g tomato
 ½ tsp mustard seeds
 Curry leaves – a few
 1 tsp chilli powder
 ½ tsp coriander powder
 ½ tsp Garam masala powder
 200 g steamed rice with cumin seeds
 2 tbsp coriander leaves, chopped

Directions

1. Heat the oil in a kadhai (Wok) and add mustard seeds. Add curry leaves wen the seeds begin to crackle
and cook for a few seconds.

2. Add the chopped bitter gourds and tomato, fry for a few more seconds.

3. Add the chilli powder, coriander powder and garam masala powder. Mix well and cook on medium
heat until the bitter gourd becomes soft.

4. Add cooked rice, mix thoroughly and cook for 1 minute. Now it is ready to be served hot.

Nutritional information (per serving)

Calories 118 Kcal

% Daily Value*
Total fat 4 g 6%
Saturated fat 0  g  2% 
Trans fat 0 g
Cholesterol 0  g  0% 
Sodium 14 mg 1%
Total carbohydrate 19 g 6%
Dietary Fiber 2 g 8%
Sugars 2 g
Protein 2 g
Micronutrient Highlights
Vitamin C 36 mg 41%
Vitamin K 8.9 µg 11%
Folate 65.1 µg 16%
Iron 1.6 mg 9%
Manganese 0.4 mg 19%
 *Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower
depending on your caloric needs.

Bitter Gourd Noddle

Servings:3

Preparation time: 15 minutes

Ingredients

150 g bitter gourd

1 packet of noodles
25 g cabbage
50 g carrot
50 g green pepper, sliced
20 g tomato
2 tsp tomato sauce (optional)
½ tsp soya sauce (optional)
1 tbsp vegetable oil
Salt to taste
Directions

1. Cut bitter gourd into thin slices and remove the seeds.
2. Heat oil in a frying pan and fry the bitter gourd slices. Set aside.
3. In a small saucepan, cook the noodles as directed on the noodle pack.
4. Heat oil in a frying pan and on medium heat, stir-fry all the vegetables for 3 minutes.
5. Add tomato sauce, soya sauce, salt, noodles and fried bitter gourd. Mix thoroughly and serve hot.
Nutritional Information (per serving)
Calories 205k cal % Daily value *
Total fat 13 g 20 %
Saturated fat 2g 8%
Trans fat 0g -
Cholesterol 0 mg 0%
Sodium 161mg 7%
Total Carbohydrate 21 g 7%
Dietary Fiber 3 g 12%
Sugars 3 g -
Protein 3 g
Micronutrient High lights
Vitamin A 3031 IU 61%
Vitamin C 34.6 mg 58%
Vitamin E 2.1 mg 11%
Vitamin K 20.7 μg 26%
 Thiamin 0.2 mg 14%
Folate 58.3 μg 15%
Iron 1.7 mg 9%
Manganese 0.5 mg 24%
Selenium 11.8 μg 17%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower
depending on your caloric needs.

Pineapple Bitter Gourd Soup

Servings:6

Preparation time: 25 minutes

Ingredients

100 g pineapple
100 g bitter gourd
1 tbsp fresh ginger
1 green chilli
500 ml water
Juice from 2 limes
1 tbsp vegetable oil
11/2 tsp cumin seeds
Salt to taste
1 tbsp coriander leaves
Directions

1. In a medium saucepan, add water, pineapple, bitter gourd and salt. Place over low heat.

2. Grind the ginger and green chilli in a blender or chop finely.

3. When the water boils, add the ground mixture into the soup. Add coriander leaves and remove
saucepan from heat. Add lime juice.

4. In a small pan, heat oil over medium heat and add cumin seeds. Fry until golden colour and add
to the soup as a garnish.

Nutritional Information (per serving)

Calories 40 k cal % Daily value *
Total fat 2g 4%
Saturated fat 0g 1%
Trans fat 0g -
Cholesterol 0mg 0%
Sodium 201 mg 8%
Total Carbohydrate 5g 2%
Dietary Fiber 1g 3%
 Sugars 2g -
Protein 1g
Micronutrient High lights
Vitamin C 27.8 mg 46%
Vitamin K 14.3 μg 18%
Manganese 0.2 mg 11%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower
depending on your caloric needs.