Bitter gourd—also known as bitter melon, bitter squash, and sometimes balsam-pear—is a vine commonly found in Asia, Africa, and the Caribbean.
Like its name implies, bitter gourd is known for its bitter taste, making it a less popular a choice in recipes. However, it has long been used in herbal medicines, and is a staple in East Asian, South Asian, and Southeast Asian cuisine.
Although bitter gourd has a taste that can be difficult to work with, its medicinal uses make up for what others may consider its “lack” when it comes to flavor. It has been used to help with the management of diabetes, osteoporosis, cancer, and cholesterol. Studies have also been conducted to see if it can be used in the treatment of HIV/AIDS and infections.
If you are looking to try something different while making an effort to get healthy, here are five bitter gourd recipes you can cook to give your taste buds a new perspective:
1.) Hagalakai Gojju (Bitter Gourd Curry) by Secret Indian Recipe
In India, bitter gourd is a very popular ingredient and is often used in curries. Aside from being a vegetarian recipe, this dish suggests you prepare the bitter gourd by keeping the skin (where all the nutrients are), making it extra healthy. If you have a hard time adjusting to the bitterness, you can pair this recipe with a serving of yogurt.
2.) Canh Khổ Qua Chay (Vegan Stuffed Bitter Melon Soup) by The Viet Vegan
This Vietnamese and vegan soup features bitter gourd stuffed with seitan. If you’re looking for a hot dish on a cold night, consider cuddling up with this soup. In addition, if you find yourself coming down with a cold or the flu, this can stand in for the traditional chicken noodle soup, as bitter melon is also a good source of Vitamin C.
3.) Cantonese Stir-Fried Bitter Gourd Omelette by Food Delicacy
If you have a hard time waking up and getting your day going, this omelette can help jumpstart your mornings. This recipe uses the Chinese variety of the bitter gourd, which is noticeably less bitter than its Indian counterpart. It even offers a way to further reduce the bitterness by salting the bitter melon. But if you’re trying to maintain a low sodium diet, consider just biting the bullet.
4.) Bitter Melon Turmeric Smoothie by Biohackers Recipes
Making a smoothie may be considered cheating, but given that this drink gets around the bitterness of the bitter gourd, cheating once in a while might not be so bad. It also pulls in other healthy ingredients such as ginger, turmeric, and olive oil. Sweet and cool, this recipe works if you’re dealing with a sudden craving for a dessert or something sugary. Just make sure you’re using a sweetener that works with your diet.
5.) Stir-Fried Bitter Melon with Chicken and Black Beans by Lemons & Anchovies
Bitter gourd goes well with meat if you’re looking for a heartier meal. Paired with chicken and lightly stir fried, this Chinese recipe cuts down on the bitter gourd’s bite while giving you a serving of healthy protein. You can even cook this up with rice if you want a heavier lunch or dinner.
Bitter gourd is an exceptional source of nutrients and has long been used for its traditional medicinal uses. Although these recipes won’t completely take away that bitter taste, it’s still worth it to try and find it a place in your diet.
There are many more recipes available online. Note though that while making an effort to eat healthier is commendable, make sure to talk to your doctor before you make significant changes to your diet. Particularly, pregnant and breastfeeding women should consult their doctors before consuming bitter melon, as eating it can cause vaginal bleeding, premature contractions, as well as unintended abortion. Still, even if you may find bitter gourd hard to swallow, it has much to offer.
