Final shot will be replaced with photographed plate.
Karela (Bitter Melon) Bharta
Karela is medicine in a vegetable. Studies show 5–10% reductions in fasting glucose with daily karela consumption. This bharta version takes the bitterness down with onion and tomato while keeping the active compounds. Eat as a side with daal-roti.
Prep
15m
Cook
20m
Serves
4
Level
moderate
Why it works
Karela contains charantin and polypeptide-p, both shown to improve insulin sensitivity. Multiple clinical trials in South Asian populations show 5–10% reductions in fasting glucose with regular consumption (3–4 servings per week).
Ingredients
- Karela (bitter melon)4 medium
- Salt1 tbsp (for soaking) + to taste
- Onion, finely chopped1 large
- Tomato, chopped1 medium
- Garlic, minced4 cloves
- Green chilli, minced (optional)1
- Mustard oil1 tbsp
- Cumin seeds1 tsp
- Turmeric1/2 tsp
- Red chilli powder1/4 tsp
- Coriander, chopped2 tbsp
Method
- 1
Wash karela. Slice in half lengthwise, scoop out seeds. Slice into half-moons.
- 2
Sprinkle with 1 tbsp salt, leave 30 minutes — this draws out bitterness.
- 3
Squeeze and rinse karela in water 2–3 times. Pat dry.
- 4
Heat oil in a pan. Add cumin, then karela. Cook on medium 8–10 minutes till lightly charred.
- 5
Add onion, garlic, chilli. Cook 3–4 minutes. Add tomato, turmeric, chilli powder.
- 6
Cook 4–5 more minutes till tomato breaks down. Mash gently with a spatula for bharta texture.
- 7
Sprinkle salt and coriander. Serve with daal and 1 roti.
Nutrition per serving
Calories
90
Protein
3g
Carbs
9g
Fat
5g
Fiber
4g
Chef notes
- →The salt-soak step is non-negotiable for palatability — don't skip.
- →Eat 3–4 portions a week for measurable HbA1c effect.
- →Karela seeds are bitter. Discard them.
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