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+ servings
bitter gourd

Bitter gourd salad

Low glycemic index recipe
Prep Time 10 mins
Total Time 10 mins
Course Soups and salad
Cuisine diabetic friendly, Medicinal, Vegan
Servings 2 cups
Calories 43 kcal

Ingredients
  

  • 1 medium bitter gourd
  • 1 medium cucumber
  • 1 bird's eye chilli
  • 1 tsp Lemon juice
  • salt to taste
  • 1 tsp coconut oil (optional)
  • 1/4 tsp mustard seeds ( optional)
  • 1/4 tsp cumin seeds (optional)
  • 1 dry red chilli (optional)

Instructions
 

  • Choose a bitter gourd which is firm. Squishy ones may be old and wilted or even have started decaying inside. Alternately choose one where the ridges or are firm and dont tend to fall off easily. Like wise for the cucumber.
  • Wash, Trim the edges of both the bitter gourd and the cucumber
  • Grate the cucumber to get one cup. You can keep the peel on as it is healthy and adds a bit to the crunch. Add it to your mixing bowl.
  • Cut the bitter gourd lengthwise and scoop out the center. Now grate the outer thick rind to get one cup. If the bitter gourd is too small you may need one more bitter gourd
  • Add this too to the mixing bowl.
  • Pound the birds eye chili carefully with a pinch of salt. Add in the lemon juice to this to form the dressing.
  • Scoop up the dressing and add to the grated veggies in the bowl. Please handle carefully as birds eye chili is strong and can burn your fingers .
  • Toss well gently and adjust the salt
    bitter gourd
  • Temepering the salad is optional. I like the way the oil masks the heightened bitterness so adding this along. In a small pan heat up the coconut oil and as it starts bubbling add in the mustard. When the mustard begins to splutter add in the cumin and red chili. remove from heat and let it stand for a minute.
  • Add the tempering on the prepared salad and serve.

Notes

The clever use of cucumber to combat the bitterness is advantageous. You can swap it with other salad veggies of your choice too.

Nutrition

Serving: 100gSodium: 84mgSugar: 1gFiber: 1gPotassium: 86mgCalories: 43kcalMonounsaturated Fat: 0.4gPolyunsaturated Fat: 0.1gSaturated Fat: 2gFat: 3gProtein: 1gCarbohydrates: 4g
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