Keema Karela - Minced Lamb & Bitter Gourd
A healthy delicacy!
Keema (qeema) Karela – As a foodie this outstanding curry recipe is very close to my heart and popular with my family. It is quick, yummy and loaded with so many health benefits.
The word curry actually used in the West to refer to a variety of dishes originating in South Asia. Different regions have their own unique curries, cooking techniques and ingredients that determine where the curry is from!
Keema Karela’s recipe has many versions and it has established itself more like a delicacy in Pakistani and North Indian cuisine mainly because of Karela’s (Bitter Gourd or bitter squash) many health benefits, fusion of spices and the recipe’s sour and sweet taste.
Karela also has been used in Chinese Medicine as well as Ayurvedic medicine for centuries. Its well-known health benefits are:
Keema Karela’s recipe has many versions and it has established itself more like a delicacy in Pakistani and North Indian cuisine mainly because of Karela’s (Bitter Gourd or bitter squash) many health benefits, fusion of spices and the recipe’s sour and sweet taste.
Karela also has been used in Chinese Medicine as well as Ayurvedic medicine for centuries. Its well-known health benefits are:
- Diabetes control
- Cancer-fighting
- Fights inflammation
- Antioxidant
- Asthma relief
- Skin cleanser
- Digestion aid
- Weight loss
It also contains a bunch of important nutrients ranging from iron, magnesium and vitamin to potassium and vitamin C. An excellent source of dietary fibre, it also contains twice the calcium of spinach, the beta-carotene of broccoli, and the potassium of a banana.
Ingredients
- 500 gm lamb or mutton mince
- 2-3 tbsp oil
- 1/2 medium onion chopped
- 1 medium onion sliced
- 1 tsp cumin seeds
- 3 garlic cloves minced
- 1 inch ginger minced
- 2-3 frozen or fresh Kareley (Bitter Gourd)
- 1 large ripe tomato chopped
- 1/4 tin tinned tomato or tomato puree
- 1/2 tsp chilli flakes
- 1 tbsp sriracha or chilli powder
- 1-2 tsp paprika
- 1 tbsp coriander powder
- 1 tsp cinnamon powder
- 1/2 tsp turmeric powder optional
- 1 tsp garam masala powder
- 1 tbsp Kalonji - Nigella seeds
- 1/4 cup chopped coriander leaves
- 1 green chilli
- 1 tbsp honey
- Salt and pepper to taste
Instructions
- Peel a thin layer off the skin of karela (Bitter Gourd) with a peeler, wash, deseeded and cut into bite-size chunks or rings. Sprinkle salt, coat well and leave it for an hour.
- Wash the bitter gourd thoroughly to remove all the salt and set aside in a colander to drain.
- Heat oil in a pan on medium heat, add chopped onion, cumin seed, chilli flakes and mince lamb. Stir fry to brown.
- While browning the mince add in coriander powder, cinnamon powder, five spices, salt and pepper along with ginger garlic paste, paprika and sriracha. stir well by cooking on high flame for 1 minute. (see video)
- Once the mince is brown add tinned tomato and stir well. Add karela, chopped tomato, sliced onions and Kalonji (Nigella seeds). Cover and cook on medium heat for a few minutes.
- Uncover and stir to mix. Add a splash of water, and reduce the heat to low. Cover again and cook it for 15 minutes or until the mince is fully done and Karela are tender.
- Finally, add honey and green chilli and let it cook for another couple of minutes uncover until the oil surfaces.
- Garnish with fresh chopped coriander Serve hot with roti, naan, chapati or dal chawl.
