Hagalakayi Palya/Karela Sabzi: Health Benefits And Recipe

If there is anything loved even for being bitter, it is Karela!

Karela Sabzi or Hagalakayi Palya is a very bitter yet brilliant green vegetable that is probably the least favourite of people around the globe. It is nothing but the bitter gourd in English. But Karela Sabzi has got you covered to keep you fit and healthy!

Often referred to as Karela in Hindi, Kakarakaaya in Telugu, and Pavakkayi in Tamil, it is produced in several regions of India. 

Karela Sabzi is a crucial vegetable in Indian cuisine due to its extraordinary health benefits, despite its bitter and pungent taste. It is sometimes also consumed as a side dish in Indian cuisine.

Your mother or grandmother was right when she proclaimed the benefits of Karela to you as a youngster.

Iron, magnesium, potassium, vitamins, and other minerals are all abundant in Karela Sabzi. The calcium content of bitter gourd, a high-fibre vegetable, is twice that of spinach and broccoli.

Table Of Contents

1. Nutritional Value Of Karela Sabzi

2. Properties Of Karela Sabzi

3. Health Benefits Of Karela Sabzi

4. Side Effects of Karela Sabzi

5. Bharwan Karela Sabzi Recipe

6. Dietitian’s Recommendations

7. The Final Say

8. FAQs

Nutritional Value Of Karela Sabzi

Every 100 grams of Karela Sabzi contains the following nutrients:

• Water -  94g
• Carbohydrate -  3.7g
• Protein - 1g
• Fat -  0.17g
• Energy - 17kcal
• Fibre - 2.8g
• Calcium - 19mg
• Magnesium - 17mg
• Iron - 0.43mg
• Sodium - 5mg
• Potassium - 296mg
• Copper - 0.034mg
• Zinc - 0.8mg
• Selenium - 0.2 µg
• Manganese - 0.089mg
• Vitamin A - 24 µg
• Vitamin B1 (Thiamine) - 0.04mg
• Vitamin B2 (Riboflavin) - 0.04mg
• Vitamin B3 (Niacin) - 0.4mg
• Vitamin B5 (Pantothenic acid) - 0.212 
• Vitamin B6 - 0.043 mg
• Vitamin B9 (Folate) - 72 µg
• Vitamin C - 84 mg

You Can Also Read: Nachni Bhakri Nutritional Value Health Benefits And Recipe

Properties Of Karela Sabzi

Karela Sabzi has the following properties:

• It is an antioxidant.
• It has a hypoglycemic activity that helps to lower blood sugar.
• It possesses anti-bacterial properties that aid in killing bacteria.
• It has anti-viral properties that kill bacteria.
• It has anti-cancer properties.
• It has anti-diarrheal properties.

Health Benefits Of Karela Sabzi

Karela is one of the healthiest vegetables and is very nutrient-dense. It provides several health advantages even though it is not everyone's favourite. Here are a few of them:

1. Acts As A Blood Purifier

Karela juice's antibacterial and antioxidant characteristics help treat blood disorders and skin conditions and aid in eliminating toxins from the blood. Additionally, it enhances blood flow and helps heal problems, including rashes, acne, psoriasis, blood boils, and even the development of cancerous cells in the body.

2. Want To Put Off Weight? Karela To The Rescue!

Eating Karela aids in stimulating the liver's secretion of bile acids, which is necessary for the body's fat metabolism. Additionally, a 100g serving of bitter gourd has just 17 calories, making it a fantastic option to lose weight naturally for health-conscious people. 

3. Here is Your Immunity Dose!

Vitamin C, which helps to strengthen immunity, is abundant in Karela. In addition, it has strong antiviral qualities that enhance the immune system and improve digestion.

4. Excellent For Controlling Diabetes

Polypeptide P, a protein that acts similarly to insulin, is found in bitter gourd. It helps lower blood sugar levels in diabetics.

5. Combats Inflammation

In Karela Sabzi, polyphenols are abundant. The capacity of these substances to lessen inflammatory responses in the body is well known. The more polyphenols, the greater the anti-inflammatory effects.

6. Improves Liver Function

The antioxidants in the vegetable remove toxins and stimulate bile acid secretion, which is necessary for various biological functions, including digestion and fat metabolism.

7. Karela For Mental Health

Karela is a powerhouse of vital nutrients and healing antioxidants that support a healthy body and mind, despite its bitter, strong, and unpleasant taste. 

Regularly consuming bitter gourd juice or vegetable improves memory, maintains a healthy nervous system, and shields the brain from damage brought on by stress, depression, and other conditions.

Side Effects of Karela Sabzi

Though Karela Sabzi has numerous health benefits, it may also have specific potential side effects that you should consider before eating.

• There is limited data on the long-term consequences of Karela usage. Still, some individuals may develop stomach distress after consuming it orally.
• Karela may cause a rash when applied to the skin.
• Some people allergic to Karela may experience headaches if they consume it orally.
• Karela contains an insulin-like compound known as Polypeptide-p or p-insulin, which has been shown to naturally control diabetes. This can also help to lower blood sugar levels. (If you take diabetes medications, consult a doctor before consuming Karela frequently).

Bharwan Karela Sabzi Recipe

Despite its natural bitterness, Karela Sabzi tastes delicious when incorporated into the recipe of Bharwan Karela Sabzi. The Bharwan Kerala Sabzi recipe is one recipe that is flavoursome and easy to prepare. To make the recipe more pleasant, you can add various ingredients to enhance the taste, such as jaggery, spices, and seasonings. 

The Bharwan Karela Sabzi can be combined with regular chapati, multigrain chapati, or even steaming rice to provide more calories and protein to the dish while still maintaining its excellent nutritional value.

Ingredients

• Karela - 250 grams
• Salt to taste
• Oil for frying

Masala Powder

• Urad Dal - 1 tsp
• Channa Dal - 1 tsp
• Red chillies - 5 nos.
• Groundnut - 1 tsp
• Coriander seeds - 1 tbsp
• Jeera - 1 tsp
• Tamarind soaked in water - 1.5 tsp

Method For Preparation:

1. Make a slit in each bitter gourd. Then, add turmeric to the boiling water and add the Karela into it.

2. Allow the vegetable to soften before removing it from the water.

3. Remove the seeds with a spoon. The turmeric powder eliminates the bitter taste and is now ready to cook.

4. Dry roast the coriander, cumin, urad dal, channa dal, chillies, and groundnut.

5. Grind until finely powdered.

6. Take tamarind water and place it in a bowl. Mix in the masala powder and salt.

7. Make a paste out of it and stuff it into the Karela.

8. Fry in a pan with 2 tsp soybean/rice bran oil. Mix in the salt as per taste.

9. Serve this stuffed Karela fry with hot rice or chapati.

You Can Also Read: Masala Bhindi Recipe by ToneOp

Dietitian’s Recommendations

We all have numerous reasons to consume Karela Sabzi or bitter gourd since we are highly aware of its nutritional value and health advantages. 

In our meals, Karela can be consumed in various ways, including Karela veg, Karela juice, Karela chips, Karela tea, Karela pickle, etc. Aside from being bitter, this vegetable is packed with abundant nutrients.

                                                                                                                      - Dietitian Lavina Chauhan                                                                           

The Final Say

In various Asian cuisines, Karela Sabzi, sometimes referred to as bitter gourd or bitter melon, is a popular vegetable. Its name derives from its bitter flavour. It is highly beneficial to combat disease, soothe the stomach, control bowel motions, treat skin infections, and stave off cancer. 

Drinking Karela juice on an empty stomach in the morning is a tried-and-true remedy for controlling blood sugar spikes.

So, will you incorporate this nutrition-rich Karala Sabzi into your diet? 

FAQs

1. Does Karela Sabzi help you lose weight?

It is assumed that Karela juice can help you lose weight quickly and help burn belly fat.

2. Is Karela naturally acidic or alkaline?         

The bitter gourd, or Kerala, has an alkaline pH.

3. Does Karela benefit the lungs?

Eliminating the sputum that builds up in the lungs and respiratory tract, Karela aids in treating persistent cough and breathing issues.

4. Can Karela juice help with vision?

Regular use of Karela juice, which is high in vitamin A and beta carotene, enhances vision and guards against vision-related diseases, including cataracts and macular degeneration.

5. What time of day is ideal for drinking Karela juice?

As Karela juice can be quickly absorbed by the body, it is typically advised to consume it on an empty stomach in the morning.

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