Stuffed Bitter Melon

I came up with this recipe one day when I was making Shanghai-style soup dumplings xiao long bao for my children and wanted a low-carb alternative for myself. The result is a nourishing high-protein low-carb superfood dish.

What is Bitter Gourd?

Bitter melon, Momordica charantia in Latin, goes by many names such as bitter gourd or balsamic apple. It is a sub-tropical vine gourd that is widely eaten throughout South East Asia and India, where is known as karela. Bitter gourds are widely available in Asian stores in larger cities.

Bitter Melon Health Benefits

Bitter gourd has long been known for its' health benefits in Asia where it is traditionally used to improve diabetes and lower cholesterol. In Okinawa, Japan, bitter melon is called Goya, and has been identified as a key ingredient in a diet that is associated with the local population’s exceptional longevity.

Amazingly, bitter melon contains twice the calcium of spinach, the beta-carotene of broccoli, and the potassium of a banana! The little gourd is packed with iron, magnesium, and vitamin C. Bitter melon is an excellent source of dietary fibre. Recently, bitter gourd has been gaining attention in the Western world, where it is being hailed as a new superfood, increasing numbers of people are drinking bitter gourd juice to get its benefits but I prefer it cooked with tofu and eggs or stuffed and steamed like this recipe for bitter gourd.

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Stuffed Bitter Melon

Yield: 2

Author: Dee Kirk

Prep time: 10 MinCook time: 15 MinTotal time: 25 Min

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Ingredients

• 2 large or 5 small bitter gourds
• Salt for preparation
• 8.81 ounces ground/minced pork
• 1/2 teaspoon salt
• 1 teaspoon sugar
• 1.5 tablespoons soy sauce
• 1 teaspoon sesame oil
• 1 tablespoon Chinese cooking wine
• A pinch of ground white pepper
• 1 clove of garlic, minced
• A thumb of ginger, minced

Instructions

1. Cut the bitter gourds into rounds or lengthways into boats. Scrape out the seeds and white fibres. I use a grapefruit spoon for this. This is a relatively inexpensive little spoon with serrated edges that was traditionally used to eat grapefruits for breakfast in more formal households. I rarely use them for grapefruits but they are perfect for scraping out all sorts of vegetables.
2. Transfer the prepared bitter gourd to a colander and cover generously with salt. The salt will draw out some of the bitter juices from the gourd.
3. Scrape the seeds and white fibres from the inside of the bitter gourd
4. Meanwhile prepare the meat filling by combining the pork mince, garlic, ginger, rice. wine, soy sauce and sesame oil. Make sure you combine the stuffing ingredients very well. In Asia, they use chopsticks to do this which works better than a fork in my experience.
5. Rinse the salt from the bitter gourd and pat dry. Using the grapefruit spoon or a small teaspoon, tightly stuff the meat mixture into each gourd.
6. Place on a solid tray (to catch the juice) in a steam oven for 10 minutes. I use the Miele steam oven. Alternatively, steam over a stovetop for 10-15 minutes. Serve with rice and the steaming juices. Optionally, you could garnish with some coriander and a couple more drops of sesame seeds.

Southeast Asian, Indian

Scrape the seeds and white fibres from the inside of the bitter gourd

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Frequently Asked Questions

What does a bitter melon taste like?

As the name suggests, bitter melon has a distinctively bitter taste. This bitterness can vary depending on the variety and ripeness of the fruit. Some describe the taste as a combination of cucumber and zucchini, with a sharp, bitter note. While the bitterness might be off-putting to some, it's often balanced with other flavors, such as sweetness or umami, in various dishes.  

What is the best way to eat bitter melon?

There are several ways to enjoy bitter melon, and the best method depends on personal preference. Here are a few popular options:

• Stir-frying: Slicing bitter melon into thin pieces and stir-frying them with garlic, ginger, and other vegetables is a common way to prepare it.

• Steaming: Steaming bitter melon can help to reduce its bitterness while retaining its nutritional value. It can be stuffed with a mixture of ground meat, mushrooms (like shiitake), and other vegetables before steaming.

• Soup: Bitter melon can be added to soups or broths to add a unique flavor and nutritional boost.  

• Juicing: Bitter melon juice is a popular way to consume the vegetable's benefits. However, it's important to dilute it with other juices or water to reduce the bitterness.

What organ does bitter melon help?

Bitter melon has been traditionally used in many cultures to support various health benefits, particularly related to blood sugar regulation and liver health. It contains compounds that may help improve insulin sensitivity and lower blood sugar levels. Additionally, it has been linked to potential benefits for liver health, including reducing inflammation and protecting liver cells from damage.  

Is it okay to eat bitter melon raw?

While it's technically possible to eat bitter melon raw, it's not recommended. The raw fruit can be quite bitter and may irritate the digestive system. Cooking the bitter melon can help to reduce its bitterness and make it more palatable.  

Is bitter melon bad for high blood pressure?

Bitter melon is generally considered safe for people with high blood pressure. In fact, some studies suggest that it may help lower blood pressure. However, it's important to consult with a healthcare professional before making any significant dietary changes.

What happens when you eat bitter melon every day?

Consuming bitter melon regularly may offer several health benefits, including improved blood sugar control, enhanced liver function, and boosted immunity. However, it's important to consume it in moderation and avoid excessive intake, as it may lead to digestive issues or other side effects.

What are the side effects of bitter melon?

While bitter melon is generally safe for most people, excessive consumption may lead to side effects such as digestive upset, diarrhea, and low blood sugar levels. It's also important to note that bitter melon may interact with certain medications, so it's crucial to consult with a healthcare professional before using it.  

What does bitter melon do to the liver?

Bitter melon has been associated with several potential liver benefits. Some studies suggest that it may help protect liver cells from damage, reduce inflammation, and improve liver function. However, more research is needed to fully understand the mechanisms and extent of these effects.  

What not to eat with bitter melon?

There are no specific food restrictions when consuming bitter melon. However, it's important to balance its bitter taste with other flavors. Pairing it with sweet or savory dishes can help to enhance the overall taste experience. Additionally, consuming bitter melon with other nutrient-dense foods can help to maximize its health benefits.

Sources and related content

References

• Bitter Gourd (Momordica charantia): a Dietary Approach to Hyperglycemia  - Michael B. Krawinkel, MD, Gudrun B. Keding, MSc

• The Oxford Companion to Food - Alan Davidson