Serves 4
Duration 45 mins

Ingredients

• 2 medium kerele
• 0.5 tsp turmeric powder
• 1 green chilli, finely chopped
• 0.5 tsp garam masala
• 1 tsp. turmeric
• 0.5 lemon, juice
• 2 tsp. fresh coriander, finely chopped
• 1 tbsp. vegetable oil
• 0.5 tsp salt

Method

1. Peel hard skin off and slice the karele or bitter gourd into rounds.
2. Salt the karele and leave overnight. This removes excess water content.
3. Put all of the remaining ingredients in with sliced bitter gourds and marinate for 15 minutes.
4. Preheat oven to 200°c or gas mark 6 and bake the karele slices for 15 minutes.
5. Flip over and bake for another 15 minutes until crisp.
6. Serve the roasted bitter gourd with a side of fresh salad.

Chefs Tips

• Bitter gourd contains a hypoglycemic compound, plant insulin, which is highly effective for maintaining blood sugar levels.
• Plant insulin helps to increase the glucose intolerance in individuals who have type 2 diabetes.

Nutritional Value

(per serving)

Calories 118 kcal
Total Fat 6.5 gm
Saturated Fat 2 gm
Carbohydrates 6.6 gm
Fibre 2 gm
Protein 3.8 gm