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Bitter Gourd Curry
Curries • Sri Lanka
ගැන Bitter Gourd Curry
Fried bitter gourd in coconut milk — diabetic-friendly traditional remedy dish.
How to Make Bitter Gourd Curry (Traditional & Healthy Version)
Bitter Gourd Curry, known locally as 'Karavila Curry', is a beloved dish in Sri Lankan cuisine celebrated for its bold flavors and health benefits. This vegan and vegetarian-friendly curry features bitter gourd (karavila) simmered in a fragrant blend of spices, coconut milk, and aromatic curry leaves. Despite its signature bitterness, the dish is balanced by the creamy texture of coconut milk and the deep umami of roasted spices, creating a unique flavor profile that is both comforting and invigorating. In Sri Lanka, Bitter Gourd Curry is a staple on many household menus, especially among those conscious of healthy eating. Traditionally served with steamed rice, this curry is enjoyed across the island for its reputed medicinal properties and its ability to add variety to everyday meals. The dish’s roots run deep in Sri Lankan village kitchens, where fresh produce is celebrated and every ingredient is used to its fullest potential. Bitter Gourd Curry stands out as a great choice for those seeking authentic Sri Lankan food that is both nutritious and delicious. Its simplicity, combined with a powerhouse of nutrients, makes it a favorite for anyone interested in wholesome plant-based cooking. Whether you're new to Sri Lankan cuisine or a longtime fan, this curry offers a taste of tradition and wellness in every bite.
Ingredients(for 1 bowl (approx 250g) per serving)
- 2 medium (about 200g) Bitter gourd (karavila) (Thinly sliced)
- 1 cup Coconut milk (Fresh or canned)
- 1 medium Onion (Finely sliced)
- 1 Green chili (Sliced, adjust to taste)
- 1 sprig Curry leaves (Fresh)
- 1/2 tsp Mustard seeds
- 1/2 tsp Turmeric powder
- 1 tsp Sri Lankan curry powder (Roasted preferred)
- to taste Salt
- 1 tbsp Coconut oil
- 1 small Tomato (Chopped) - optional
Instructions
- 1
Wash the bitter gourd thoroughly. Slice them thinly and remove seeds. Sprinkle a little salt and set aside for 10 minutes to reduce bitterness, then rinse and pat dry.
10 minutes
Salting helps to mellow the bitterness.
- 2
Heat coconut oil in a non-stick pan over medium heat. Add mustard seeds and let them splutter. Then add curry leaves and sliced onions. Sauté until onions are soft and translucent.
3 minutes
Use fresh curry leaves for maximum aroma.
- 3
Add green chili and optional tomato. Stir and cook for 2 minutes until softened.
2 minutes
Adjust chili for desired spice level.
- 4
Add sliced bitter gourd to the pan. Toss well with the aromatics. Add turmeric powder, curry powder, and salt. Mix to coat the bitter gourd evenly.
3 minutes
Roasted curry powder deepens the flavor.
Why This Dish is Healthy
Bitter Gourd Curry is a healthy choice because it is plant-based, low in calories, and high in fiber, which aids in digestion and satiety. The inclusion of coconut oil and coconut milk adds beneficial medium-chain fats while keeping the dish vegan. All ingredients are minimally processed, making it an ideal meal for those seeking to maintain or lose weight, manage blood sugar, or simply eat clean.
Bitter gourd is rich in dietary fiber, vitamin C, and antioxidants, making this curry an excellent source of nutrients that support immunity and digestion. The use of coconut milk provides healthy fats and a creamy texture without dairy. The dish is low in calories and contains no cholesterol, making it suitable for heart-healthy diets. It also offers a good balance of plant-based macros, vital minerals, and phytonutrients.
Pro Tips
- 💡Tip 1: Slice bitter gourd thinly for even cooking and a softer texture.
- 💡Tip 2: Use roasted Sri Lankan curry powder for authentic, deep flavor.
- 💡Tip 3: Let the curry rest for 10 minutes before serving to allow flavors to meld.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop or in the microwave, adding a splash of water or coconut milk if needed.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 115.0 kcal |
| Protein | 2.2 g |
| Carbohydrates | 10.0 g |
| Total Fat | 7.4 g |
| Fiber | 3.2 g |