Bhuni Mungphali
Equipment
- Bowl
- Plate
- Frying Pan
- Skillet
- Slotted spoon
Ingredients
- 500 g Bitter gourds (4), peeled and chopped into small pieces
- 1/4 teaspoon Turmeric ground
- 1 tablespoon Tamarind Extract
- 1 tablespoon Gram (Chickpea) flour
- 2 teaspoons Chilli powder
- 1 teaspoon Garlic Paste
- 1 Coconut 2.5-cm / 1-inch piece dried, grated or 4 tablespoons desiccated (dried flaked) coconut
- 3 tablespoons Vegetable oil
- 5 Onions chopped
- 2 teaspoons Jaggery crumbled, or soft brown sugar
- Salt
Instructions
- Put the bitter gourds in a large bowl, season with salt, and add the turmeric and tamarind extract. Mix together and soak for 5 minutes. Squeeze the bitter gourds well and drain out any excess liquid, then soak in a large bowl of fresh water for 10 minutes. Squeeze out the water again and place the bitter gourds on a plate.
- Put the gram flour, chilli powder, garlic paste, and coconut in a bowl. Season with salt and mix together.
- Heat the oil in a large, heavy-based frying pan (skillet) over medium heat and lightly fry the bitter gourds for about 2 minutes. Remove from the pan with a slotted spoon and set aside.
- Add the onions to the pan and fry for about 5 minutes, or until light brown. Add the fried bitter gourds and fry for 2 minutes.
- Add the coconut and garlic spice mixture and stir-fry for a further 2 minutes, then add the jaggery or sugar and cook for 3-4 minutes.
Nutrition
Serving: 6gSodium: 22mgCalcium: 45mgVitamin C: 77mgVitamin A: 593IUSugar: 7gFiber: 5gPotassium: 453mgCalories: 98kcalSaturated Fat: 2gFat: 3gProtein: 3gCarbohydrates: 17gIron: 1mg
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