Karnataka Recipes
 
Hagalkai Gojju  
 
Serves 4

Ingredients

5-6 medium sized bittergourd

a small piece ginger
4-5 red chillies A pinch of hing
1 tsp concentrated tamarind, add water and dilute 2 tbsp vegetable oil
1/2 cup jaggery powder 1 tsp mustard seeds.

For the powder
Ingredients

1 tbsp coriander seeds

1/2 cup grated coconut
2 tbsp peanuts 1 tsp cumin seeds

Method
Mix the ingredients to be made into powder, fry them slightly, powder them and keep aside. In a pan take oil and when heated, add mustard seeds and allow it to splitter.
Then add the bittergourd (cut into small pieces and seeds removed ) into the pan and fry it till it becomes golden brown or loses its color .
Then add the red chillies, hing, ginger and the masala powder.
Mix this properly. Now add the tamarind water and allow it to boil till a somewhat thick gravy is formed.
Add jaggery, mix it well. Wait for about 2 minutes and remove from heat.
Serve with paratha or rice.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal)

219

Carotene ( μg )

30.63

Protein (g) 4.46 Vitamin C (mg) 0.0
Carbohydrate (g) 23.2 Mg  (mg) 43.03
Fat (g) 12.0 Na  (mg) 3.43
Fibre (g) 3.6 K  (mg) 204.6
Minerals (g) 1.92 Mn  (mg) 0.232
Calcium  (mg) 56.42 Zn  (mg) 0.683
Phosphorus  (mg) 97.16 Cr  (mg) 0.01
Iron  (mg) 3.02    

Modification
Reduce the amount of oil/ghee used for preparation.