Best 3 Bitter Melon Stir Fry Recipes
Bitter melon, also known as bitter gourd or karela, is a unique and flavorful vegetable that is often used in Asian cuisine. Its distinctively bitter taste is balanced by a crunchy texture and a variety of health benefits. If you're looking for a delicious and nutritious way to incorporate bitter melon into your diet, stir-frying is an excellent option. With the right ingredients and techniques, you can create a bitter melon stir-fry that is both flavorful and enjoyable.
Check out the recipes below so you can choose the best recipe for yourself!
GOYA CHAMPURU (BITTER MELON STIR FRY)
This is a traditional Okinawan dish with Asian bitter melon. I was introduced to it during my time there. I've combined a few different recipes into this one here. You can also add Spam®; it's pretty popular on Okinawa. Please note that the bitter melon has a very different taste, but its very good once you get used to it. It's also ridiculously healthy.
Provided by Travis
Categories World Cuisine Recipes Asian Japanese
Time 3h30m
Yield 4
Number Of Ingredients 8
Steps:
- Cut tips off melons with a sharp knife; cut in half lengthwise. Scoop out white interior and seeds with a spoon. Rinse the melon and cut into very small pieces. Place in a bowl and generously add kosher salt, mixing until melon is completely covered. Cover and refrigerate until flavors combine, 3 to 4 hours.
- Rinse melon to remove excess salt. Place into a pot and cover with room temperature or cool water; cover and bring to a boil. Cook until melon has softened slightly, about 1 minute. Remove from heat; drain the melon.
- Heat sesame oil in a large skillet over medium-high heat. Add pork; season with garlic salt and garlic pepper. Stir-fry just until the pink on the surface of the pork disappears, 3 to 4 minutes. Add melon and stir fry until soft, about 2 minutes more.
- Reduce heat to medium. Push pork mixture to the edges of the skillet with a spatula. Crack eggs into the center of the skillet; scramble until firm, 3 to 5 minutes. Stir contents of the skillet together until combined. Season with soy sauce.
Nutrition Facts : Calories 258.8 calories, Carbohydrate 4.5 g, Cholesterol 147.5 mg, Fat 15.8 g, Fiber 2.7 g, Protein 24 g, SaturatedFat 4.1 g, Sodium 539.5 mg, Sugar 0.3 g
BITTER MELON STIR-FRY
This is a favorite Filipino vegetable dish, although the slightly bitter taste of bitter melon needs a lot of getting used to. Cooking it this way lightens the bitter taste.
Provided by lola
Categories World Cuisine Recipes Asian Filipino
Time 45m
Yield 5
Number Of Ingredients 8
Steps:
- Heat the olive oil in a skillet over medium heat. Cook the onion and garlic in the hot oil until fragrant, about 5 minutes. Mix the pork into the onion and garlic; cook until no longer pink, about 5 minutes. Stir the prawns into the mixture and cook until no longer translucent, about 5 minutes more. Add the tomatoes; season with salt and pepper. Continue cooking until the tomatoes soften, about 5 minutes. Stir the bitter melon through the mixture and cook until the melon is tender, about 5 minutes. Serve hot.
Nutrition Facts : Calories 159.5 calories, Carbohydrate 4.5 g, Cholesterol 90.7 mg, Fat 8.4 g, Fiber 1.7 g, Protein 16.1 g, SaturatedFat 1.8 g, Sodium 128.2 mg, Sugar 1.4 g
BITTER MELON STIR FRY
This is a new fruit I've just discovered. It is used as a vegetable and also considered a super food. It definitely is an acquired taste as the bitterness doesn't go away when it's cooked. I've read that once you get used to it you'll always go back for more.
Provided by Jo Zimny
Categories Fruit Sides
Time 20m
Number Of Ingredients 8
Steps:
- 1. To prepare the bitter melon, cut in half length-wise. Remove the seeds and clean out the white pith inside. Cut into slices on a slant.
- 2. Sprinkle the slices with some salt and place in a collander to drain for about 15 minutes.
- 3. In a small bowl mash the chili pepper flakes and the garlic.
- 4. Heat a wok or deep saute pan on medium high and add 2 tablespoons of oil. When the oil is hot, add the garlic/chili mixture. Stir-fry briefly until aromatic (about 30 seconds).
- 5. Add the bitter melon, and stir fry for 2 minutes, then splas with the balsamic vinegar and soy sauce. Stir in the sweetener and cook for 1-2 more minutes until the melon is browing and softened.
- 6. Stir in a couple of drops of sesame oil if desired.
- 7. Serve Hot and Enjoy!
Tips:
- Select the Right Bitter Melon: Choose small to medium-sized bitter melons with a deep green color and firm texture. Avoid those that have blemishes, bruises, or signs of decay.
- Properly Prepare the Bitter Melon: Cut the bitter melon lengthwise and scoop out the seeds and pulp. This step is crucial to reduce bitterness. You can also blanch the bitter melon in boiling water for a few minutes to further reduce the bitterness.
- Use High Heat: Bitter melon is best cooked over high heat to retain its texture and flavor. A wok or large skillet is ideal for this purpose.
- Add Aromatics: To enhance the flavor of the bitter melon, start by sautéing aromatics like garlic, ginger, onions, or shallots in oil. This will create a flavorful base for the stir-fry.
- Choose Complementary Ingredients: Bitter melon pairs well with a variety of vegetables, such as bell peppers, carrots, broccoli, and mushrooms. You can also add protein sources like tofu, chicken, or shrimp to make a complete meal.
- Season Wisely: Bitter melon stir-fries typically use a combination of soy sauce, oyster sauce, and rice wine vinegar for seasoning. Adjust the proportions to your taste preferences and add other spices like chili flakes or black pepper for extra flavor.
- Garnish and Serve: Before serving, garnish the stir-fry with fresh herbs like cilantro or scallions to add a pop of color and freshness. Serve the dish hot with steamed rice or noodles.
Conclusion:
Bitter melon stir-fry is a delicious and healthy dish that combines the unique flavor of bitter melon with a variety of complementary ingredients. By following these tips and using high-quality ingredients, you can create a flavorful and enjoyable stir-fry that will impress your family and friends. So, next time you're looking for a new and exciting vegetable dish to try, give bitter melon stir-fry a chance. With its unique flavor and numerous health benefits, it's sure to become a regular part of your meal rotation.
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