Fennel and Karela Curry

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Nutritional Info
  • Servings Per Recipe: 7
  • Amount Per Serving
  • Calories: 136.9
  • Total Fat: 2.8 g
  • Cholesterol: 0.0 mg
  • Sodium: 31.7 mg
  • Total Carbs: 25.5 g
  • Dietary Fiber: 5.2 g
  • Protein: 4.1 g

View full nutritional breakdown of Fennel and Karela Curry calories by ingredient
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Number of Servings: 7


    Fennel, 200 grams
    Karela (raw weight), 300 gram
    Okra, 230 grams
    Onions, raw, 350 grams
    Can of Pineapple In Juice 432 gram
    Canned Tomatoes, 800 gram
    Canola Oil, 3 tsp
    Garlic, 2 tsp
    Ginger Root, 3 tsp
    Mustard seed, yellow, 1 tsp
    Coriander seed, 2 tsp
    Cumin seed, 2 tsp
    Chili flakes, 0.5 tsp
    Cardamom, ground, 1 tsp
    Pepper, black, 0.5 tsp
    Turmeric, ground, 2 tsp
    Cinnamon, ground, 1 tsp
    Ginger, ground, 1 tsp
    Fenugreek, ground, 1 tsp
    Cloves, ground, 0.5 tsp
    Artificial Sweetner 14 tsp


Dry fry the whole mustard seed, coriander seed, cumin, chili flakes, cardamoms and black pepper. Remove from heat and grind.

Fry chopped onion, garlic, fresh ginger and fennel in oil

Add tomatoes and rest of dry spices and the ground spices.

Add whole can of pineapple chunks, including juice, add karela and okra.

Simmer gently until all is softened and flavours developed.

I have used artifical sweetner to keep calories down, feel free to adapt recipe and use your choice.
Karela is tasty, but as its common name of Bitter Gourd says... it IS bitter and a sweetner is needed.

Freezes well.

Serving Size: 7

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