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Karela (bitter gourd) is one of the most recommended vegetables for people managing diabetes. It contains compounds like charantin and polypeptide-p, which help regulate blood sugar levels. Combining karela with moong dal not only tones down its bitterness but also makes the dish rich in protein, fibre, and essential minerals.
This curry uses minimal oil and spices, keeping it light yet flavourful. The moong dal provides steady energy without spiking blood sugar, while karela adds antioxidants that support pancreatic health. Together, they form a nourishing dish that’s perfect for lunch or dinner when paired with brown rice or multigrain rotis.
The recipe is mildly spiced, soft in texture, and easy to digest—making it suitable for regular diabetic meal planning. With its balance of taste and health benefits, this karela moong dal curry is both therapeutic and comforting.
Wash moong dal thoroughly and soak for 15 minutes.
Heat oil in a pan, add cumin seeds, and let them splutter.
Add onion, ginger, and green chilli. Sauté until golden.
Add chopped karela and cook for 4–5 minutes, stirring occasionally.
Add tomato, turmeric, coriander powder, and salt. Cook until tomatoes soften.
Add soaked dal with water. Mix well and bring to a boil.
Lower the heat and simmer for 20 minutes, until dal and karela are soft and cooked through.
Garnish with fresh coriander leaves and serve hot.
Yes, cook for 2 whistles on medium heat and let the pressure release naturally.
Use younger, smaller karela and deseed them. Pairing with tomato and dal balances the taste.
Yes, masoor dal works well too, but moong dal is lighter and more diabetic-friendly.
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