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.
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.
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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Calories: 191kcal
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
Loved the recipe. Can u pls tell me what is chow chow as I would love to cook for hubby. Thanks
Hi Vilma,
Chow Chow is also known as Chayote. It is slightly bland but tastes good in curries
Hey, tempted to try this curry but i always hated to eat bittergourd because of bitterness. Does this curry turn bitter?
Hi Lubna
No, the curry does not taste very bitter. It may have a slight flavour though.
Can you please tell me what is chayote. Thank you.
We call it seeme badane kai in Kannada