Keema Karela (Bitter Gourd with Mince)
Nutrition Facts
Karela (bitter gourd) is famous for its blood-sugar-lowering effects. This traditional recipe combines it with keema (minced meat) to create a flavorful, hearty, and very diabetes-friendly curry.
Health Highlights: Blood Sugar Lowering
Bitter gourd contains compounds like charantin that actively help reduce blood glucose levels. This dish is extremely low in carbs (approx. 8g per serving) and high in protein, making it a therapeutic and satisfying meal for diabetes management.
Ingredients (Serves ~6)
- 1 kg bitter gourd (karela)
- 2 tbsp salt (for prepping karela)
- Oil for frying or roasting
- 500g minced meat (beef, lamb, or chicken)
- 1 cup water
- 3 medium onions, sliced
- 1 tbsp ginger-garlic paste
- 1 tbsp red chili powder
- 1 tbsp ground coriander
- 3 tomatoes, chopped
- 2 tbsp white vinegar
- 3 green chilies, sliced
- Salt to taste
- Fresh ginger and coriander for garnish
Preparation Steps:
1. Prep Karela: Slice karela, remove seeds, and cut into pieces. Mix with 2 tbsp salt and let sit for 20 mins. Rinse thoroughly, squeeze out water, and pat dry.
2. Cook Karela: For a healthier option, toss karela with 2 tbsp oil and roast at 200°C/400°F for 20-30 mins until browned. Set aside. (Traditionally, it's deep-fried).
3. Cook Keema: In a pot, combine minced meat, water, onions, ginger-garlic paste, and salt. Cover and cook for 30-40 mins until meat is tender and water has evaporated.
4. Add Spices and Tomato: Add ground spices, tomatoes, and vinegar to the cooked meat. Cook for 10 mins until tomatoes break down and oil separates.
5. Combine: Stir in green chilies and the pre-cooked karela. Mix well and cook for 5-7 minutes to let flavors meld.
6. Season and Serve: Adjust salt. Garnish with slivered ginger and coriander. Serve hot.
Nutritional Info (per serving):
Extremely low in carbohydrates at roughly 7–10 g carbs per serving. It is high in protein (20–25 g) and rich in fiber and vitamins from the bitter gourd.