Bitter melon

Momordica charantia

Bitter melon (Momordica charantia) is a nutrient-rich tropical vine known for its bitter taste and health benefits. High in vitamin C, fiber, and antioxidants, it is used in stir-fries, soups, and teas. Traditionally, it supports blood sugar control and digestion. Grown in warm climates, it is harvested in summer and fall and widely used in Asian and herbal medicine.

History

Bitter melon is native to South Asia and Africa, with historical use dating back over 600 years. It was first cultivated in India and later spread to China, Japan, and Southeast Asia through trade and migration. By the 16th century, it reached Africa and the Caribbean via European explorers and was later introduced to the Americas.

Traditionally, bitter melon has been valued in Ayurvedic and Traditional Chinese Medicine (TCM) for its ability to regulate blood sugar, aid digestion, and boost immunity. Today, it is a staple in Asian, African, and Caribbean cuisines and continues to be used for its medicinal properties worldwide.

Nutrition

Bitter melon is a low-calorie, nutrient-dense vegetable packed with essential vitamins and minerals. Per 100 grams, it provides 17 calories, 3.7g of carbohydrates, 2.8g of fiber, and 1g of protein, making it a great addition to a healthy diet. It is rich in vitamin C (93% DV), which supports immune function and skin health, and contains vitamin A, folate, potassium, and iron. Its high fiber content aids digestion, while its antioxidants help combat inflammation. Additionally, bitter melon is well-known for its potential to regulate blood sugar due to compounds that mimic insulin, making it beneficial for individuals managing diabetes.

Season

Bitter melon thrives in warm, tropical, and subtropical climates, requiring full sun and well-drained soil for optimal growth. It is typically grown in the spring and summer months, with planting beginning after the last frost when temperatures remain above 70°F (21°C). The plant climbs on vines, producing fruit 50–70 days after planting. Harvesting occurs when the fruit is still green and firm, as overripe bitter melon turns yellow and becomes too soft. In most regions, the peak harvest season is late summer to early fall, though in tropical areas, it can be grown year-round.

Selection

When selecting bitter melon, look for firm, unblemished, and bright green fruits with a slightly bumpy texture. Smaller to medium-sized bitter melons, about 4–6 inches long, tend to be less bitter and tenderer than larger ones. Avoid those that are yellowing, overly soft, or have dark spots, as these indicate over ripeness and a more intense bitter flavor. For the freshest taste, choose bitter melons that feel heavy for their size, as this suggests they are still moist and crisp inside.

Storage

To store bitter melon, keep it unwashed in a perforated plastic bag or wrapped in a paper towel inside the refrigerator’s crisper drawer. It stays fresh for 4–7 days when stored this way. Avoid storing it near ethylene-producing fruits like bananas and apples, as they can cause it to ripen faster. If you need to store it longer, you can freeze bitter melon by slicing it, blanching it in boiling water for 2–3 minutes, and then cooling it in ice water before freezing in an airtight container. This helps preserve its texture and nutrients for up to 3 months.

Trimming and Cleaning

To prepare bitter melon, start by washing it thoroughly under running water to remove any dirt. Then, trim off both ends using a sharp knife. If the bitter melon is too firm, gently rub the skin with a vegetable brush. Next, slice it in half lengthwise and use a spoon to scoop out the seeds and white pith, as these parts are the most bitter. If a milder taste is desired, soak the slices in salted water for 10–15 minutes before cooking. Once cleaned and prepped, bitter melon is ready to be sliced, chopped, or stuffed for various dishes.

Stir-Frying and Sautéing

For the best stir-fried or sautéed bitter melon, start by slicing it thinly and soaking it in salted water for 10–15 minutes to reduce bitterness. Heat 1–2 tablespoons of oil in a pan over medium-high heat, then add garlic, onions, or other aromatics for extra flavor. Add the drained bitter melon slices and stir-fry for 3–5 minutes until slightly tender but still crisp. For enhanced taste, season with soy sauce, oyster sauce, or a pinch of sugar to balance the bitterness. You can also stir-fry it with eggs, tofu, or meat for a heartier dish. Serve hot for a flavorful and nutritious meal.

Baking and Roasting

To bake or roast bitter melon, start by slicing it into thin rounds or halves and removing the seeds. Preheat the oven to 375°F (190°C) for baking or 400°F (200°C) for roasting. Toss the slices with olive oil, salt, pepper, and optional seasonings like garlic powder or paprika for added flavor. Arrange them in a single layer on a lined baking sheet. Bake for 15–20 minutes, flipping halfway, until they become tender. For a crispier texture, roast them at a higher temperature for 12–15 minutes. Serve as a side dish or a crispy snack.

Grilling

To grill bitter melon, start by slicing it into halves or thick rounds and removing the seeds. Lightly coat the pieces with olive oil, salt, and pepper, or marinate them in a mixture of soy sauce, garlic, and lemon juice for added flavor. Preheat the grill to medium-high heat (375–400°F or 190–200°C) and place the bitter melon directly on the grates or in a grill basket. Cook for 3–5 minutes per side, flipping once, until slightly charred and tender. Serve as a smoky, flavorful side dish or mix into grilled salads and main dishes.

Microwaving

To microwave bitter melon, start by slicing it into thin rounds or halves and removing the seeds. Place the pieces in a microwave-safe dish with 2–3 tablespoons of water to create steam. Cover with a microwave-safe lid or damp paper towel to retain moisture. Cook on high for 3–5 minutes, checking for tenderness halfway through. Drain any excess water and season with salt, pepper, or soy sauce before serving. This method keeps the bitter melon soft yet slightly crisp while preserving its nutrients.

Blanching and Freezing

To blanch and freeze bitter melon, start by washing and slicing it into thin rounds or halves, then remove the seeds. Bring a pot of water to a boil and add the bitter melon, blanching for 2–3 minutes to preserve color and texture. Immediately transfer the slices to a bowl of ice water to stop the cooking process, letting them cool for 2–3 minutes. Drain thoroughly and pat dry before spreading them in a single layer on a baking sheet to pre-freeze for 1–2 hours. Once firm, transfer the slices to an airtight container or freezer bag and store them in the freezer for up to 3 months.

Equivalents, Measures, and Servings

• 1 small bitter melon = about 4–6 inches long (~100g)
• 1 medium bitter melon = 6–8 inches long (~150g)
• 1 large bitter melon = 8–12 inches long (~200g)
• 1 cup raw sliced bitter melon = ~100g
• 1 cup cooked bitter melon = ~90g (loses some water content)

Serving size = ½ to 1 cup cooked bitter melon per person

Bitter melon is often used in stir-fries, soups, stuffed dishes, and teas, with serving sizes varying based on preparation and personal taste preferences.

Complementary Herbs, Seasonings, and Foods

Herbs & Spices:

• Garlic, ginger, and onions – Enhance flavor and balance bitterness.
• Turmeric and black pepper – Add warmth and depth.
• Chili peppers – Provide a spicy contrast.
• Cilantro and basil – Offer fresh, aromatic notes.

Seasonings & Sauces:

• Soy sauce and oyster sauce – Add umami richness.
• Salt and sugar – Help mellow bitterness.
• Lemon juice or vinegar – Brighten flavors and reduce harshness.
• Complementary Foods:
• Eggs and tofu – Absorb flavors and add texture.
• Pork, beef, or chicken – Balance bitterness with savory depth.
• Tomatoes and bell peppers – Provide natural sweetness.
• Mushrooms and beans – Add earthiness and protein.

These ingredients help balance bitter melon’s bold taste, making it more enjoyable in various dishes

Serving Suggestions

• Stir-Fried – Cook with garlic, onions, eggs, tofu, or meat in a savory sauce like soy sauce or oyster sauce.
• Stuffed – Fill with ground pork, beef, or tofu, then steam or bake for a hearty dish.
• Soups & Stews – Simmer with broth, tomatoes, and spices for a comforting meal.
• Salads – Thinly slice and soak in salted water, then toss with vinegar, chili, and sesame oil.
• Pickled – Preserve in vinegar, sugar, and spices for a tangy, crunchy side.
• Juiced or Blended – Mix with apple, cucumber, or honey to mellow its bitterness.
• Tea or Infusion – Steep dried bitter melon slices in hot water for a medicinal tea.

Bitter melon pairs well with bold flavors and contrasting textures, making it a versatile ingredient in many cuisines!

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Stir-Fried Bitter Melon with Egg

A quick and easy dish that balances bitterness with savory scrambled eggs.

Ingredients:

• 2 medium bitter melons, thinly sliced
• 2 eggs, beaten
• 1 tbsp soy sauce
• 1 clove garlic, minced
• 1 tbsp oil
• Salt and pepper to taste

Instructions:

1. Prepare bitter melon: Slice thinly, remove seeds, and soak in salted water for 10 minutes. Drain and pat dry.
2. Heat oil in a pan over medium heat and sauté garlic until fragrant.
3. Add bitter melon slices and stir-fry for 3–5 minutes until slightly tender.
4. Pour in beaten eggs, stir quickly to coat the bitter melon, and cook until eggs are set.
5. Season with soy sauce, salt, and pepper, then serve hot.

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Stuffed Bitter Melon (Asian-Style)

A delicious, hearty dish with ground meat filling.

Ingredients:

• 2 large bitter melons, cut into 2-inch rings, seeds removed
• 200g ground pork (or chicken)
• 1 clove garlic, minced
• 1 green onion, chopped
• 1 tbsp soy sauce
• 1 tsp sesame oil
• 1 tsp cornstarch
• 2 cups chicken broth

Instructions:

1. Prepare bitter melon by cutting into thick rings and removing the inner pith and seeds.
2. Mix ground meat with garlic, green onion, soy sauce, sesame oil, and cornstarch.
3. Stuff each bitter melon ring with the filling, pressing it in firmly.
4. Place in a pot with broth and bring to a simmer. Cover and cook for 20–25 minutes until the bitter melon is tender.
5. Serve warm, garnished with extra green onions.

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Bitter Melon Soup

A light and nourishing soup perfect for balancing flavors.

Ingredients:

• 1 medium bitter melon, sliced into rings
• 200g ground pork or tofu
• 4 cups chicken or vegetable broth
• 1 clove garlic, minced
• 1 tbsp fish sauce or soy sauce
• Salt and pepper to taste
• Green onions for garnish

Instructions:

1. Prepare bitter melon by slicing into rings and removing seeds. Soak in salted water for 10 minutes, then drain.
2. In a pot, bring broth to a boil and add garlic and fish sauce.
3. Add bitter melon slices and simmer for 10–15 minutes until tender.
4. If using ground pork, form small meatballs and add to the soup, cooking until done.
5. Season with salt and pepper, garnish with green onions, and serve hot.

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Bitter Melon Stir-Fry with Tofu

A vegetarian-friendly dish with a savory-sweet balance.

Ingredients:

• 1 medium bitter melon, thinly sliced
• 200g firm tofu, cubed
• 1 tbsp soy sauce
• 1 tbsp oyster sauce (or vegetarian alternative)
• 1 clove garlic, minced
• 1 tbsp oil
• 1 tsp sugar
• ½ tsp chili flakes (optional)

Instructions:

1. Slice bitter melon, remove seeds, and soak in salted water for 10 minutes. Drain and pat dry.
2. Heat oil in a pan, then add tofu and cook until golden on all sides. Remove and set aside.
3. Sauté garlic, then add bitter melon and stir-fry for 3–5 minutes.
4. Return tofu to the pan, add soy sauce, oyster sauce, sugar, and chili flakes. Stir well.
5. Cook for another 2 minutes, then serve hot with rice.

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Bitter Melon Pickles

A tangy, crunchy side dish with a slightly sweet finish.

Ingredients:

• 2 medium bitter melons, thinly sliced
• ½ cup vinegar (rice vinegar preferred)
• 2 tbsp sugar
• 1 tsp salt
• 1 clove garlic, sliced
• ½ tsp chili flakes (optional)

Instructions:

Serve chilled as a refreshing side dish.

Slice bitter melon, remove seeds, and blanch in boiling water for 1 minute. Drain and pat dry.

In a bowl, mix vinegar, sugar, salt, garlic, and chili flakes until sugar dissolves.

Add bitter melon slices and toss well to coat.

Transfer to a jar, cover, and refrigerate for at least 4 hours (or overnight for best flavor).

From Bounty from the Box: The CSA Farm Cookbook, by Mi Ae Lipe