by Tarla Dalal
Added to 37 cookbooks
This recipe has been viewed 15988 times
Though unpleasantly bitter, karela tops the list of diabetes-friendly foods. It contains 'gurmarin', a polypeptide that works like insulin in our body and helps to regulate blood sugar levels. Combine karela with carrots and low - fat paneer to make these surprisingly delicious tikkis.
- Apply a little salt to the bitter gourd, mix well and keep aside 2 to 3 minutes. Squeeze and keep the water aside. This water can be used as given in the handy tip.
- Combine the bitter gourd, carrots, green peas, paneer, bread crumbs, green chillies, dried mango powder, coriander and salt in a bowl and mix well.
- Divide the mixture into 8 equal portions and shape each portion into 50 mm. (2?) flat round tikkis.
- Heat a non-stick tava (griddle) and grease it using ¼ tsp of oil.
- Cook each tikkis, using ¼ tsp of oil, till it turns golden brown in colour from both the sides. Keep aside.
- Heat the oil in a broad non-stick pan, add the garlic and spring onion whites and sauté on a medium flame for 1 to 2 minutes.
- Add the red chillies, tomatoes, salt and 1 tbsp water, mix well and cook on a slow flame for 3 to 4 minutes, while stirring continuously and lightly mashing with the back of a spoon.
- Switch of the flame and add the coriander and spring onion greens and mix well.
- Remove from the flame and serve karela tikki with garlic tomato chutney.
- Serve the karela tikkis hot with garlic tomato chutney.
- While grating the bitter gourd, start grating without peeling and avoid including white portion and seeds inside it.
- You will benefit from drinking the water squeezed from the karela as well. To cut its bitter taste, mix with a glass of water or tomato juice.
Nutrient values per tikki
|Energy||Protein||Carbohydrates||Fat||Fibre||Vitamin A||Vitamin C|
| 91 calories|| 4.6 gm|| 12.9 gm|| 2.4 gm|| 2.5 gm|| 480.8 mcg|| 14.5 mg|
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