Bitter Guard Stir Fry

If the married life possess love and virtue, these will be both its duty and reward. Thirukkural

Bitter Guard Stir Fry

Bitter guards are excellent source of folates. Folate helps reduce the incidence of neural tube defects in the newborns. They are also of excellent source of vitamin c and flavonoids. Also stimulates digestion and peristalsis of food through the bowel.  This vegetable is an good source of niacin, pantothenic acid, pyridoxine and minerals such as iron, zinc, potassium, manganese and magnesium. Above all contains phyto nutrient polypeptide –P, a plant insulin known to lower blood sugar levels. In addition it composes hypoglycemic agent called charantin. Charantin increases glucose uptake and glycogen synthesis in the cells of liver, muscle and adipose tissue. Together, these compounds are thought to be responsible for reduction of blood sugar levels in the treatment of type-2 diabetes.

Bitter guard stir fry is very simple, yet healthy side dish. It can be served with rice. I will make sure to prepare this monthly once or twice.

Ingredients

• Bitter guard – 1 cup
• Onion chopped – ¼ cup
• Turmeric powder – ¼ tsp
• Chilli powder – ½ tsp
• Coriander powder – ½ tsp
• Mustard seeds – ¼ tsp
• Salt to taste
• Oil – 2 tsp

Procedure:

1. First take heat oil in a pan, then add mustard seeds, wait for it crackles.
2. Then add chopped onion and fry until it is translucent.
3. Next add bitter guard, fry them until raw smell goes away.
4. Then add turmeric powder, chilli powder, coriander powder and stir fry.
5. Finally add salt to taste and fry them until crisp.

Note:  To fry it crisp, use a wide non stick pan or dosa pan and drizzle oil along the sides.
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