imss

Karela Muthia

By Nmami Agarwal             03/14/2019

Karela Muthia

Who said there are limited ways to eat bitter gourd? Many of you might not like bitter gourd to be the part of your diet however, it’s nutrient-rich and good for health. Here, we mixed it with different nutritious flours and made muthias with it, steamed them and then tempered with cumin seeds to give it a punch of taste!

Nutritional Benefits

Bitter gourd contains vitamins and minerals like potassium, calcium, zinc, iron and magnesium. It also contains antioxidants like flavonoids and phenols and is best for lowering blood sugar levels.
Whole wheat flour is a rich source of fiber and also contains iron and zinc. Jowar has high proteins which helps in providing energy for cell repair.

Ingredients

  • 1 medium grated bitter gourd (karela), unpeeled
  • 1 tablespoon whole wheat flour (15 gram)
  • 10 gms jowar flour
  • 10 gms besan
  • 1/2 tablespoon curd
  • 1/2 small onion, chopped
  • 1/4 teaspoon garlic, finely chopped
  • 1/4 teaspoon ginger paste
  • 1/4 teaspoon green chilies, finely chopped
  • 1/4 teaspoon turmeric powder
  • 1/4 teaspoon red chili powder
  • Salt to taste
  • Freshly chopped coriander leaves

For tempering

  • 1/2 mustard oil
  • 1/4 teaspoon cumin seeds
  • Pinch of asafoetida

 

Calories: 148 Kcal
Fats: 4 gm
Proteins: 5.6 gm
Carbohydrates: 20.2 gm

Method

  • Combine all the ingredients mentioned above (except the tempering) in a deep bowl. Mix well and knead it into a soft dough using water.
  • Divide the dough into 2 equal portions and give it a round shape.
  • Steam the cutlets in a steamer for 15 minutes till the knife comes out clean.
  • Let it cool slightly and then slice them into pieces of 12 mm size. Keep aside.
  • For tempering, heat oil in a non-stick pan. Add cumin seed and let them sputter. Now, add asafoetida and sauté for few seconds.
  • Add the muthia pieces, mix well and cook for 2-3 minutes.
  • Serve with coriander chutney and your favorite salad.

 

Over to you

This recipe is an amazing way to include bitter gourd in your diet. The muthias taste just delicious with coriander chutney!

 

Like this Article ?

Share it with your friends and loved ones:

Leave a Reply

Your email address will not be published. Required fields are marked *

© 2019 All Right Reserved

corpo logo

Are you with me on this healthy journey?

Sign up to get started