Pavakkai Varuval | Bitter Gourd Fry

Pavakkai Varuval, also known as Bitter Gourd Fry, is a delectable and flavorful traditional South Indian stir fry or varuval variety that embraces the unique and distinct taste of bitter gourd. Loved by some for its acquired taste and disliked by others due to its characteristic bitterness, bitter gourd is undoubtedly one of the most polarizing vegetables in the culinary world. 

In South Indian households, Pavakkai Varuval is often served as an accompaniment to rice and sambar or as a side dish to traditional meals.

Bitter gourd, also known as bitter melon or pavakkai in Tamil ,despite its bitter taste the health benefits it offers make it a sought-after dish among health-conscious individuals.Bitter gourd or Pavakkai is a treasure trove of nutrients .

Few of the health benefits of bittergourd are listed below :

💪They are rich in essential vitamins and minerals such as vitamin C, vitamin A, potassium, and iron, bitter gourd offers a nourishing boost to overall health. Moreover, it is a low-calorie vegetable, making it a preferred choice for those looking to maintain a healthy weight.

💪Aiding in Blood Sugar Management-

One of the most remarkable health benefits of bitter gourd is its potential to assist in blood sugar management. Studies have indicated that bitter gourd may have a positive impact on insulin sensitivity, helping to regulate blood glucose levels. This makes it a valuable addition to the diet for individuals with diabetes or those looking to control their blood sugar levels.

💪Aiding Digestion and Weight Loss-

Bitter gourd is packed with dietary fiber, which plays a crucial role in supporting digestion and promoting a healthy gut. Adequate fiber intake helps prevent constipation and aids in overall digestive health. Additionally, the fiber content can contribute to feelings of satiety, making bitter gourd a potential ally in weight loss journeys.

💪Rich in Antioxidants-

Antioxidants are essential in combating oxidative stress and neutralizing free radicals that can lead to cell damage and various health issues. Bitter gourd is a natural source of powerful antioxidants like flavonoids, polyphenols, and vitamin C, which can contribute to overall well-being and protect against certain chronic diseases.

💪Supporting Skin and Hair Health-

The vitamins and minerals found in bitter gourd also offer benefits for the skin and hair. Vitamin C promotes collagen production, essential for maintaining skin elasticity, while vitamin A contributes to healthy hair growth and nourished skin.

While some may be initially hesitant to embrace the unique bitterness of bitter gourd, Pavakkai Varuval offers an excellent opportunity to enjoy its flavors and take advantage of its exceptional health benefits. 

Traditionally to reduce the bitterness, the Pavakkai is marinated with salt for 10 mins then washed and cooked but here I have not done this step because personally I love bittergourd the way it is but you are welcome to do so if you want and then follow the rest of steps.

To prepare this Pavakkai Varuval or bitter gourd fry ,firstly, the bitter gourd is sautéed along with tempering and onions ,tomatoes and ginger garlic paste, then little water is sprinkled and cooked covered until 3/4 th done. Then masala powders are added and the Pavakkai is roasted in medium flame. Finally rice flour or besan flour is added to get a nice crispy texture.

So check out how to make this delicious healthy Pavakkai Varuval recipe below.

Ingredients-

Bitter gourd(Pavakkai)-2 nos (washed sliced to slightly thin circular pieces &seeds removed )

Onion -1 no chopped 

Ginger garlic paste- 1 Tsp 

Tomato -1 no chopped 

Red chilli powder -1 Tsp 

Turmeric powder -1/4 tsp 

ThinTamarind extract-1-2 Tsp

Rice flour -1 Tsp

Salt to taste

Mustard seeds-1/2 Tsp 

Cumin seeds-1/2 Tsp 

Curry leaves few

Coriander leaves few

Oil -2-3 Tsps

Recipe Video 

Method 

👉Heat oil in a kadai add mustard seeds, cumin seeds, curry leaves and allow it to splutter.

👉Add onions and sauté well .

👉Add ginger garlic paste and sauté for few seconds.

👉Next add tomatoes and sauté well.

👉Add the sliced bitter gourd or pavakkai ,add turmeric powder and sprinkle little water and cook covered for 5 minutes or until 3/4 done.

👉Add the red chilli powder, required salt and a Tsp of thin tamarind extract mix well and continue to sauté for few minutes and cook covered for just 2 minutes.

👉Add rice flour and roast until crisp in medium heat.Add extra oil if required.

👉Garnish with coriander leaves. Switch off the gas and serve hot.

Preparation time-20 minutes 

Serves-2-3