Bitter Gourd Dal Recipe – Authentic Indian Karela & Mung Bean Curry

Last Updated on 2 months by Neha Deshmukh

Bitter Gourd Dal Recipe – Authentic Indian Karela & Mung Bean Curry

Hey everyone! Today, I’m sharing a recipe that’s close to my heart – a comforting and flavorful Bitter Gourd Dal, or Karela Dal as it’s often called. It’s a dish my grandmother used to make, and honestly, it took me a while to appreciate the slightly bitter taste. But now? I crave it! It’s surprisingly addictive, packed with goodness, and a wonderful change from the usual dals.

Why You’ll Love This Recipe

This isn’t just any dal. The bitterness of the karela (bitter gourd) is beautifully balanced by the earthy mung beans and a lovely tempering of spices. It’s a surprisingly light yet satisfying meal, perfect for a weeknight dinner or a cozy weekend lunch. Plus, it’s a fantastic way to get your greens in!

Ingredients

Here’s what you’ll need to make this delicious Bitter Gourd Dal:

• 2 whole bitter gourds (about 200-250g)
• 1 teaspoon turmeric powder (approx. 4g)
• 1 teaspoon salt (approx. 6g) – plus more to taste
• 1 cup yellow mung beans (approx. 200g)
• 2 cups water (480ml)
• 3 tablespoons mustard oil (45ml)
• 1 teaspoon nigella seeds (Kalonji) (approx. 5g)
• 2 whole dry red chilies
• 1 tablespoon grated ginger (approx. 15g)
• 1 green chili, finely chopped (optional)
• Fresh lemon juice, to taste
• Fresh cilantro, chopped, for garnish

Ingredient Notes

Let’s talk ingredients! A few tips to make sure your dal turns out just right:

• Bitter Gourd Varieties: There are different types of bitter gourd. The long, slender ones tend to be less bitter than the shorter, rounder varieties.
• Mung Beans: Whole vs. Split: I prefer using whole yellow mung beans for this recipe. They hold their shape better and give a nice texture. You can use split mung beans (moong dal) if you prefer a creamier dal, but reduce the cooking time accordingly.
• Mustard Oil: The Key to Authentic Flavor: Don’t skip the mustard oil! It’s essential for that authentic Indian flavor. Heat it until it smokes – that’s how you know it’s ready. It might seem strong at first, but trust me, it mellows out beautifully.
• Nigella Seeds (Kalonji): A Unique Spice: Nigella seeds have a slightly peppery, onion-like flavor. They add a wonderful depth to the tempering.
• Regional Variations in Spice Levels: Spice levels vary hugely across India! Feel free to adjust the number of green chilies and dry red chilies to your liking. My family prefers a medium spice level, but you can definitely kick it up a notch.

Step-By-Step Instructions

Alright, let’s get cooking!

1. First, give those bitter gourds a good wash. Trim off the ends and slice them thinly. Don’t worry about making them perfect!
2. Toss the sliced karela with ½ teaspoon of turmeric powder and ½ teaspoon of salt. This helps draw out some of the bitterness. Let it sit for about 30 minutes.
3. While the bitter gourd is resting, rinse the mung beans thoroughly under cold water. Add them to a pot with 2 cups of water and a pinch of salt. Bring to a boil, then reduce the heat and simmer until the beans are tender – about 20-25 minutes. If the dal gets too thick, add a little extra water.
4. Now for the magic! Heat the mustard oil in a pan over medium heat. It’s important to heat it until it just starts to smoke. Be careful not to burn it!
5. Once the oil is smoking, add the nigella seeds and dry red chilies. Let them sizzle for about 10 seconds – you’ll smell the amazing aroma!
6. Add the sliced bitter gourd to the pan and fry until it’s slightly charred and softened, about 5-7 minutes. This step is crucial for reducing the bitterness.
7. Stir in the cooked dal, the remaining ½ teaspoon of turmeric powder, grated ginger, and the chopped green chili (if using). Simmer for another 5 minutes, allowing the flavors to meld together.
8. Give it a final taste and adjust the salt and water as needed. Finish with a squeeze of fresh lemon juice and a generous sprinkle of chopped cilantro. Serve warm!

Expert Tips

• Pre-soaking the mung beans: Soaking the mung beans for 30 minutes before cooking can help them cook faster and become more digestible.
• Don’t overcrowd the pan: When frying the bitter gourd, work in batches if necessary to ensure it gets nicely charred.
• Taste as you go: Adjust the seasoning throughout the cooking process to ensure the flavors are balanced.

Variations

Want to switch things up? Here are a few ideas:

• Vegan Adaptation: This recipe is naturally vegan!
• Gluten-Free Adaptation: This recipe is naturally gluten-free.
• Spice Level Adjustment (Mild to Hot): Reduce or omit the green chili for a milder flavor. Add more dry red chilies or a pinch of cayenne pepper for extra heat. My friend, Priya, loves to add a dash of red chili powder for a fiery kick!
• Festival Adaptations (Navratri/Fasting Friendly): During Navratri, you can skip the ginger and use rock salt (sendha namak) instead of regular salt to make it fasting-friendly.

Serving Suggestions

This Bitter Gourd Dal is fantastic on its own with a side of roti or rice. It also pairs well with a simple yogurt raita or a side salad. I love serving it with a dollop of ghee on top for extra richness.

Storage Instructions

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave.

FAQs

Let’s answer some common questions:

• What are the health benefits of bitter gourd? Bitter gourd is incredibly nutritious! It’s rich in vitamins, minerals, and antioxidants. It’s also known for its potential to help regulate blood sugar levels.
• Can I reduce the bitterness of the karela? Yes! Salting and turmeric help. Frying it until slightly charred also reduces bitterness.
• What is the best way to cook mung beans for dal? Rinse them well, then simmer in plenty of water until tender.
• Can I use a different oil instead of mustard oil? While mustard oil is traditional, you can use vegetable oil or ghee as a substitute, but the flavor won’t be quite the same.
• How can I adjust the consistency of the dal? Add more water for a thinner dal, or simmer for longer to thicken it.
• Is this dish suitable for people with diabetes? Bitter gourd is often recommended for people with diabetes due to its potential blood sugar-regulating properties. However, it’s always best to consult with a healthcare professional.

Enjoy this recipe, and let me know what you think! I hope it becomes a new favorite in your kitchen.