Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Bitter gourd, thinly sliced | 520 g | Bitter · Cooling |
 Coriander seeds | 5 g | Astringent, Bitter, Sweet · Cooling |
 Amchur | 4 g | Sour, Astringent · Cooling |
 Ghee | 18 g | Sweet · Cooling |
 Fenugreek seeds | 4 g | Bitter, Pungent · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Fresh ginger, grated | 5 g | Pungent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 55 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash, trim, and cut the thinly sliced bitter gourd into even pieces.
- Warm the ghee in a wide pan; bloom the fenugreek seeds and ginger, then add turmeric.
- Add the vegetables and coriander seeds, amchur; turn them carefully through the seasoning.
- Sprinkle in the water and rock salt, cover, and cook on low heat until tender but not waterlogged.
- Uncover for the final minutes, folding gently until excess moisture evaporates and the seasoning clings.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (regional Indian sabzi tradition)
Karela Sabzi is a softly cooked, moderately seasoned vegetable dish. Vata: cook it fully and add a touch more ghee. Pitta: keep chilies absent and favor coriander. Kapha: reduce fat and leave the finish drier.
USDA Nutrition Facts for Karela Sabzi
| Nutrient | Per 100g | Per Serving (1 serving (154g)) |
|---|---|---|
| Energy (Calories) | 48 kcal | 74 kcal |
| Protein | 1.2 g | 1.8 g |
| Total Carbohydrates | 4.8 g | 7.5 g |
| Dietary Fiber | 3.0 g | 4.7 g |
| Total Sugars | 0.02 g | 0.04 g |
| Total Fat | 3.3 g | 5.0 g |
| Calcium | 24.2 mg | 37.4 mg |
| Iron | 0.91 mg | 1.41 mg |
| Magnesium | 19.4 mg | 29.9 mg |
| Phosphorus | 32.7 mg | 50.4 mg |
| Potassium | 275 mg | 424 mg |
| Sodium | 257 mg | 396 mg |
| Zinc | 0.75 mg | 1.15 mg |
| Copper | 0.05 mg | 0.08 mg |
| Manganese | 0.16 mg | 0.25 mg |
| Selenium | 0.4 µg | 0.7 µg |
| Vitamin C | 71.1 mg | 109.6 mg |
| Vitamin A (RAE) | 44.9 µg | 69.3 µg |
| Vitamin E | 0.17 mg | 0.26 mg |
| Vitamin K | 0.7 µg | 1.0 µg |
| Thiamin (Vitamin B1) | 0.04 mg | 0.06 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.06 mg |
| Niacin (Vitamin B3) | 0.38 mg | 0.58 mg |
| Vitamin B6 | 0.04 mg | 0.06 mg |
| Folate (DFE) | 61.2 µg | 94.4 µg |
| Choline | 1.0 mg | 1.6 mg |
