Karnataka Recipes
 
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
Cut bittergourd into small pieces. Sprinkle about 1 tsp of salt and keep aside for 10 minutes.Then squeeze all water from bittergourd, so that it will loose it`s bitterness.
Heat oil in a pan. Add mustard seeds and black gram dal and do the seasoning. 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