Bitter gourd sabzi

Bitter foods are incredibly nutritious and contain a wide variety of plant-based chemicals that have significant health benefits. Some of these benefits include a lower risk of many diseases — including cancer, heart disease and diabetes — and better gut, eye and liver health. It is used in natural medicine to help lower blood sugar levels in people with diabetes. I love bitter gourd and like to prepare it without adding anything to mask itsbitterness.

Ingredients

4 bitter gourds cut lengthwise and sliced. Remove seeds if they are hard.

2 tbsps oil

¼ tsp mustard seeds

¼ tsp cumin seeds

½ tsp saunf (aniseed balls)

1 onion cut fine

 4 cloves of garlic crushed lightly

2 tomatoes cut fine

Salt to taste

¼ tsp turmeric powder

¼ tsp red chilli powder

1 tsp coriander powder

2 tbsps water

Instruction

-          Heat oil, add mustard seeds and when they splutter, add cumin seeds, saunf, then cut onion.

-          When the onion turns translucent, add crushed garlic and tomatoes. When the tomatoes become soft, add cut bitter gourd, salt and mix well. Cover and cook on low flame, checking in between and sprinkling water.

-          When the bitter gourd is cooked ( about 8- 10 minutes), add all masala powders, mix well and remove from fire.

-          Serve with steamed rice or chapatis.