Crunchy Bitter Melon Salad Recipe – Refreshing & Healthy
This recipe was inspired by a summer I spent traveling through southern China, where bitter melon is a staple in local cuisine. I was intrigued by the way different regions embrace this vegetable, often considered too bitter for Western palates.
After returning home, I experimented with various techniques to make bitter melon more approachable while retaining its health benefits and unique texture. This salad, with its vibrant dressing and crunchy toppings, was a hit at a family BBQ and has since become a favorite among my friends and readers, especially during warm weather gatherings. It’s a testament to the idea that with a bit of culinary creativity, any ingredient can star in its own delicious story.
What is Chinese Bitter Melon?
Per wikipedia, a tropical and subtropical vine of the family Cucurbitaceae, widely grown in Asia, Africa, and the Caribbean for its edible fruit.
WIKIPEDIA.ORG
Here’s a commonly asked question?
Can I make this dish ahead of time?
Absolutely!
This recipe is perfect for preparing in advance. Assemble the dish, cover, and refrigerate. When you’re ready to eat, simply bake it in the oven. The flavors often meld together even more beautifully overnight, making it a great option for meal prep or busy weeknights.
Is Chinese Bitter Melon Salad Healthy?
- Rich in Nutrients: Bitter melon is packed with vitamins A and C, iron, and potassium, which contribute to overall health and wellness.
- Aids Digestion: The high fiber content in bitter melon helps promote healthy digestion and may aid in weight management.
- Regulates Blood Sugar: Bitter melon is known for its potential to help regulate blood sugar levels, making it a smart choice for those monitoring their carbohydrate intake.
What goes well with Chinese Bitter Melon Salad?
Creamy Cilantro Avocado Bean Dip
Cooks in 10 minutesDifficulty: EasyDive into this vibrant and creamy Cilantro Avocado Bean Dip! Ready in just 10 minutes, it’s a zesty, lemon-infused delight perfect for any occasion. This dip is not only vegan and gluten-free but also oil-free, making it a healthy choice for everyone. Whip it up quickly and watch it disappear at your next gathering!
Banana Quinoa Pancakes
Cooks in 29 minutesDifficulty: EasyGet ready to indulge in these scrumptious gluten-free banana quinoa pancakes! Perfect for breakfast or brunch, these pancakes are soft, moist, and packed with a rich banana flavor and a hint of nuttiness from quinoa. They’re vegan-friendly and incredibly easy to make. Whether you’re gluten-free or just looking for a healthy breakfast option, these pancakes will become your new favorite morning treat!
Hearty Mung Bean Millet Porridge
Cooks in 35 minutesDifficulty: EasyDive into a bowl of Hearty Mung Bean Millet Porridge, a staple in many Asian households. This dish is not only simple to prepare but also low in fat and easy on the stomach. Perfect for a nutritious start to your day, this porridge is packed with wholesome ingredients and garnished with fresh herbs for an extra burst of flavor. Get ready to enjoy a comforting breakfast that’s both gluten-free and vegan!
Crunchy Bitter Melon Salad
Discover the unique flavors of our Crunchy Bitter Melon Salad, a dish that transforms the often-overlooked bitter melon into a delightful culinary experience. This salad combines the crisp texture of fresh bitter melon with a vibrant dressing and nutty toppings, making it a perfect choice for health-conscious food lovers. Dive into this refreshing salad that promises not just taste but a boost of nutrients!
4
servings15
minutes1
minute150
kcal13
minutes29
minutesKeep the screen of your device on
Ingredients
- Bitter Melon Preparation
3 medium-sized bitter melons seeds removed
3/4 tablespoon kosher salt for marinating
5 cups water for boiling
5 cups ice water for cooling
- Salad Dressing
1 tablespoon extra virgin olive oil
1 clove garlic finely minced
1 tablespoon fresh ginger minced
1/2 teaspoon coconut sugar or organic raw sugar
2 tablespoons apple cider vinegar
2 tablespoons gluten-free soy sauce
1 teaspoon sesame oil
1/4 teaspoon salt
- Garnishing
3 tablespoons roasted peanuts
1/4 cup red bell pepper thinly sliced
- Alternative Ingredients
Coconut sugar can be replaced with honey or agave syrup for a different kind of sweetness.
For a nut-free version substitute roasted peanuts with sunflower seeds.
Directions
- Wash and halve the bitter melons longitudinally on a cutting board. Remove the seeds. Slice the cleaned halves into 1/4 inch thick pieces and place in a large bowl. Sprinkle with kosher salt and let marinate for 10 minutes.
- Boil 5 cups of water in a large pot. Rinse the salted bitter melon slices under cold water before boiling them for 1 minute. Transfer the slices to a colander, rinse briefly under cold water, then submerge in ice water for about 3 minutes.
- Heat a skillet until smoky hot then reduce to medium heat. Add olive oil, minced garlic, and ginger; remove from heat promptly. Whisk in coconut sugar, apple cider vinegar, gluten-free soy sauce, sesame oil, and salt until well combined.
- Drain the chilled bitter melon slices and dry using a salad spinner. In a large mixing bowl, gently toss the bitter melon with the prepared dressing. Add roasted peanuts and red bell pepper slices just before serving.
Equipment
- chef’s knife
- cutting board
- mixing bowls
- Skillet
- colander
- Salad Spinner
Notes
- Clean and Deseed: Start by thoroughly cleaning the bitter melons and removing all seeds to avoid extra bitterness.
Salt and Boil: Sprinkle the slices with salt and let them marinate before boiling briefly. This process helps to soften the bitter flavor while retaining their signature crunch.
Prepare Dressing: Mix a balanced dressing that is sweet, tangy, and nutty to complement the bitter melon.
Dress Before Serving: To keep the ingredients fresh and crunchy, add the dressing to the salad just before serving.
Embrace the Ingredient: This recipe highlights how to make a less commonly used vegetable appealing through thoughtful preparation and flavorful additions.
Nutrition Facts
- Calories: 150kcal
- Carbohydrates: 10g
- Protein: 4g
- Fat: 10g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 300mg
- Potassium: 275mg
- Fiber: 2g
- Sugar: 4g
- Vitamin A: 5IU
- Vitamin C: 60mg
- Calcium: 4mg
- Iron: 8mg
FAQ – Chinese Bitter Melon Salad
What is Chinese bitter melon used for?
Chinese bitter melon is used in a variety of culinary dishes across Asia, often incorporated into stir-fries, soups, and salads. It is also valued for its medicinal properties, including its potential to help manage blood sugar levels and boost digestive health.
Can you eat Chinese bitter melon raw?
Yes, Chinese bitter melon can be eaten raw. However, its intense bitterness might be off-putting for some, so it is often blanched or salted to reduce bitterness before being used in salads and other dishes.
What are the side effects of Chinese bitter melon?
While generally safe, consuming large amounts of bitter melon can cause digestive issues such as stomach pain and diarrhea. In rare cases, it can affect blood sugar levels, so individuals with diabetes or hypoglycemia should consult a healthcare provider before incorporating it into their diet.
Which bitter melon is better, Chinese or Indian?
Both varieties have their own unique qualities. Chinese bitter melon is typically smoother and less intensely bitter than Indian bitter melon, making it more suitable for those new to the ingredient. Indian bitter melon has a rougher texture and a stronger bitterness but is equally nutritious.
How do you reduce the bitterness in bitter melon?
To reduce bitterness, you can salt the sliced melon and let it sit for 10-15 minutes before rinsing it. Blanching the slices in boiling water for a minute and then transferring them to ice water is another effective method.
Can bitter melon be stored, and how?
Yes, bitter melon can be stored in the refrigerator for up to a week. Keep it in a plastic bag or airtight container to maintain freshness. Blanched bitter melon can also be frozen for longer storage.
Is bitter melon suitable for those on a gluten-free diet?
Absolutely. Bitter melon itself is naturally gluten-free, and when paired with gluten-free ingredients in recipes, it is suitable for those with gluten sensitivities or celiac disease.
What nutritional benefits does bitter melon offer?
Bitter melon is rich in vitamins A, C, and antioxidants. It is also a good source of dietary fiber, which aids in digestion and helps regulate blood sugar levels.
What are some alternative ingredients for those with nut allergies?
If you’re allergic to nuts, you can replace roasted peanuts with sunflower seeds or pumpkin seeds in your salad. These alternatives still provide a nice crunch without the risk of allergens.
