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Ruchik Randhap

Food & Memories of Mangalore

You are here: Home / All Posts / Moong & Karela Curry (Sprouted Mung Bean & Bitter Gourd Curry)

October 20, 2015

Moong & Karela Curry (Sprouted Mung Bean & Bitter Gourd Curry)

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Moong & Karela Curry recipe is something I recreated out of my memory. There’s a little story behind it. A few years ago when I was in Dubai and travelled to Mangalore on holiday, I scheduled a health check up for myself. After the test was done breakfast was provided as part of the package and on the menu was this really nice sprouted moong curry, chapathis and the standard stuff served by the canteen – boiled egg, bananas, bread and butter all to be washed down with tea or coffee. I eagerly reached out for the ultra soft chapathis placed in a casserole (hot box) and generously served myself some of that piping hot curry. Yum yum! Err, I know I was supposed to be eating a meagre meal if I didn’t want a skewed report but when there is food (especially breakfast) in front of me I rarely think rationally. It’s like I blank out and just dig in.
 
The surprise element in that curry was slivers of bitter gourds swimming in it that made for a nice balance of bitter in the otherwise spicy-coconut-y curry. I hadn’t tasted anything like that before and I think it was a brilliant way of sneaking in some bittergourd as I struggle to bring that on the table otherwise. I decided that when I got back home I would try and recreate it and I sure did. I used my vegetable saagu recipe as the base but modified it a little bit just to help it taste more like the one I had eaten. While I never thought I had the talent of recreating dishes I guess I just surprised myself.

 
 
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Why should I make this curry?

This is a simple everyday dish that you must add to your weekly menu. Perhaps this is the best way to eat bitter gourds that should even pass the test with kids (hopefully!). The curry is rich in nutrients and great for people of all ages. Mung sprouts are an excellent source of antioxidants, minerals and vitamins such as potassium & magnesium and they are  easily digestible

Can I add more veggies than called for in the recipe?

Yes, ofcourse! I have only used sprouts & bittergourd but you can also add a few potatoes, french beans or carrots.
 
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Moong & Karela Curry | Sprouted Mung Bean & Bitter Gourd Curry

This delicious sprouted mung bean & bitter gourd curry is healthy, vegan and loaded with nutrients. Tastes great with chapathis or rice
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Course: Side Dish
Cuisine: Mangalorean
Keyword: Bittergourd, Curry, Moong Dal, Mung Bean, Vegan
Prep Time: 20 minutes
Cook Time: 10 minutes
Calories: 191kcal
Author: Shireen Sequeira

Ingredients

  • 1-1/2 cup sprouted mung bean
  • 1/2 cup sliced bitter gourd (pith and seeds removed)
  • 3/4 th cup chayote (chow chow pieces)

For the masala:

  • 1 cup grated coconut
  • 1 small green chilli (deseed to reduce spice)
  • 2 long dry red chillies (fried in oil)
  • 5-6 fenugreek (methi seeds) (fried in oil)
  • 1/8 th teaspoon mustard seeds
  • 1/4 teaspoon turmeric (haldi)
  • 1/2 cup coriander leaves
  • 1 marble size ball of tamarind
  • 1-1/2 inch ginger

For seasoning:

  • 1/2 teaspoon mustard seeds
  • 1 sprig curry leaves
  • 2 cloves of garlic (crushed)
  • 2-3 teaspoons oil

Instructions

  • Cook the vegetables with a little salt and water till tender but not mushy. You can pressure cook them too for just under a whistle (turn off the heat when you hear the hissing sound). Just make sure to cook the sprouts first, remove and then cook the bitter gourd and the chayote. Keep aside
  • Roast the red chillies and fenugreek seeds in 1 teaspoon of oil and then grind them along with the rest of the ingredients to a very fine paste. Reserve the masala water (used to rinse the mixer jar)
  • Transfer the ground masala into a pan, add the masala water and the vegetables. Adjust the consistency of the curry by adding the liquid that was used to cook the vegetables. You may also use plain water if the liquid feels too bitter. Adjust salt and bring the curry to a boil, reduce and simmer for 2 minutes. Turn off the heat
  • To temper, heat oil in a smaller pan and toss in the mustard seeds. When they stop spluttering add the crushed garlic and fry for a few seconds before adding the curry leaves. Stir. Pour the seasoning over the curry and cover the pan immediately. Serve hot with rice or chapathis

Nutrition

Nutrition Facts
Moong & Karela Curry | Sprouted Mung Bean & Bitter Gourd Curry
Amount per Serving
Calories
191
% Daily Value*
Fat
 
16
g
25
%
Saturated Fat
 
12
g
75
%
Trans Fat
 
0.01
g
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
2
g
Sodium
 
52
mg
2
%
Potassium
 
310
mg
9
%
Carbohydrates
 
12
g
4
%
Fiber
 
6
g
25
%
Sugar
 
4
g
4
%
Protein
 
3
g
6
%
Vitamin A
 
417
IU
8
%
Vitamin C
 
54
mg
65
%
Calcium
 
26
mg
3
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.

Disclaimer

The nutritional values are only indicative.

Tried this recipe?Please leave a comment & rate the recipe below or share a photo on Instagram and tag me @ruchikrandhap
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Filed Under: All Posts, Mangalorean Recipes, Vegetarian Tagged With: Bitter Gourd, Mung Bean

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Comments

  1. Vilma Alfred says

    January 2, 2018 at 7:41 am

    Loved the recipe. Can u pls tell me what is chow chow as I would love to cook for hubby. Thanks

    Reply
    • Shireen Sequeira says

      January 3, 2018 at 11:22 am

      Hi Vilma,

      Chow Chow is also known as Chayote. It is slightly bland but tastes good in curries

      Reply
  2. Lubna says

    June 22, 2019 at 2:09 pm

    Hey, tempted to try this curry but i always hated to eat bittergourd because of bitterness. Does this curry turn bitter?

    Reply
    • Shireen Sequeira says

      June 27, 2019 at 9:54 am

      Hi Lubna

      No, the curry does not taste very bitter. It may have a slight flavour though.

      Reply
  3. Susie says

    June 23, 2021 at 3:15 pm

    Can you please tell me what is chayote. Thank you.

    Reply
    • Shireen Sequeira says

      June 30, 2021 at 3:04 pm

      We call it seeme badane kai in Kannada

      Reply

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Hi, I am Shireen Sequeira, a food blogger with a passion for exploring different cuisines and cultures. Having lived in several cities across the world, including Mangalore, Bangalore, Mumbai and Dubai, I have developed a deep appreciation for the unique flavours and ingredients that each place has to offer.

My blog Ruchik Randhap is a reflection of my love for food, travel, photography and storytelling. Through my posts, I take my readers on a culinary journey, sharing my experiences of discovering new dishes, meeting home cooks, local chefs and food artisans, and uncovering the rich history and traditions behind Mangalorean recipes and the diverse world of international cuisine.

Whether you're a seasoned foodie or just starting to explore the world of gastronomy, I hope that my blog offers something for everyone. So why not join me on my culinary adventures and discover the world one recipe at a time!

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