Bitter melon or bitter gourd is a fruit (used as a vegetable) known for its distinctively bitter taste. Its scientific name is Momordica charantia, belonging to the same Cucurbitaceae plant family as cucumber, melon, and squash.
Locally known as ampalaya in the Philippines, it has a distinct appearance that sets it apart from others. It is cylindrical in shape, with a pointed end and a tapered tail at the other.
Its skin is bumpy and wrinkled, with prominent ridges running the length of the fruit. It is green, ranging from pale to dark depending on its maturity.
Ampalaya or the Chinese bitter melon variety looks like a pale cucumber—lighter green, smooth with plenty of grooves on the outside.
Karela (an Indian variety) is smaller and darker with rough, spiked skin.
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What does bitter melon taste like?
Bitter melon is accurately named as it is intensely bitter and not sweet at all. Some people find it unpalatable, but others enjoy it as a unique culinary experience.
Unlike most melons, it becomes more bitter as it ripens. Its texture is firm and crunchy. Although it takes an acquired palate to appreciate bitter melon, there are many delicious ways to cook it or even enjoy it raw.
Is bitter melon healthy?
There are a lot of health benefits associated with it. It is low in calories but high in fiber. It is a good source of nutrients (Vitamins C & A, potassium, and folate) and may have cancer-fighting properties.
It also contains various antioxidants, including phenols and flavonoids, which help protect the body from oxidative stress and may lower the risk of chronic diseases.
One of the most significant is its potential to lower blood sugar levels in people with diabetes and reduce inflammation. It contains a compound called charantin, which is believed to have a blood glucose-lowering effect.
It also contains a protein called insulin-like peptide, which mimics the action of insulin and helps regulate blood sugar levels. It has also been studied for its potential as a weight loss aid, though more research is needed to confirm these findings.
Despite its potential health benefits, bitter melon is not without its drawbacks. Its bitter taste can be a challenge for some people to overcome, and its safety and efficacy have not been fully established.
It has reported side effects and should not be consumed with certain medications and medical conditions. It's always best to consult with a healthcare professional before adding bitter melon to your diet.
How to buy
In the US, bitter gourd is available all year round in Asian or International supermarkets. Choose the firmest melons that are small to medium in size. Look for a consistent green color throughout, as this is a sign of freshness.
The yellow-green variety tends to have a milder flavor; the greener it is, the more bitter it will be. Examine the surface for any blemishes, bruises, or soft spots as they may be damaged or rotten inside.
How to store
Do not wash until ready to use. The best way to store it depends on how soon you plan to use it. If you are using it within 3 days, loosely store it in a bag in the driest part of your fridge (usually the front) or in the vegetable drawer.
To extend its shelf life in the fridge for longer than a week, cover it entirely in plastic wrap or a bag to prevent moisture loss; make sure they are firm with no mushy spots.
Bitter melon does not freeze well because of its high water content. Keeping it at room temperature will cause it to spoil quickly and become soft, slimy, and moldy.
How to prepare
(1)Slice the bitter melon in half lengthwise. Using a spoon, scoop out the seeds and the white pith that is more bitter than the fruit itself. Trim the ends, if necessary.
(2)Slice them depending on how you are going to cook them.
(3)If you wish to reduce the bitterness, liberally add salt and gently massage it into the slices. Let them sit for about 20 minutes.
(4)Rinse them thoroughly under running water while gently squeezing them. Drain and cook as usual or serve them raw.
How to reduce bitterness
While bitterness or acerbity can not be removed entirely from bitter melon, there are ways to make them less bitter:
- Soak in salt: Remove as much of the white pith along with the seeds. After slicing them, sprinkle a generous amount of salt and massage it into the flesh. Let it sit for about 20 minutes to draw out the bitterness. Rinse well while gently squeezing them without breaking the slices.
- Blanch in boiling water: Blanch it in boiling water for about 2 minutes before cooking. Drain the water and use the bitter melon in your recipe as usual.
- Use the right ingredients to mask the bitterness: Incorporate strong flavors to complement it, making it less pronounced and more enjoyable. Some options include garlic, onions, ginger, soy sauce, or oyster sauce.
- Choose less mature bitter melon: The younger and less mature it is, the less bitter it tends to be. Look for small, lighter-colored ones for a milder taste.
Keep in mind that while these methods can reduce the bitterness of bitter melon, they may also alter its nutritional value.
Bitter melon in Filipino cooking
Cooking with bitter melon requires balancing its bitter taste rather than hiding it. The fruit is used in a variety of ways in Filipino cuisine:
- Ampalaya Salad (Bitter Melon Salad): A raw bitter melon salad with red onion, tomatoes, and a vinegar-based dressing.
- Ampalaya Achara (Pickled Bitter Melon): A quick pickle made with thinly sliced bitter melon soaked in vinegar, salt, and sugar.
- Pinakbet (Vegetable Stew): A hearty stew made with a variety of local vegetables (squash, okra, eggplant, yardlong beans, and bitter melon) with sautéed shrimp paste and proteins like shrimp or pork.
- Ampalaya con Carne: Stir-fried bitter melon with beef, aromatics, and a sauce made with oyster sauce or fermented black beans.
- Sautéed Ampalaya (Ginisang Ampalaya): Sautéed bitter melon with onions, garlic, and tomatoes cooked with scrambled eggs and sometimes ground pork or shrimp.
- Stuffed Ampalaya: (Rellenong Ampalaya): Rounds of ampalaya are hollowed out and stuffed with ground meat and aromatics. It is then baked or pan-fried, then simmered in a savory sauce.
- Sinigang (Sour Soup): Ampalaya, along with other vegetables, is added to a sour and savory soup made with pork, shrimp, or fish and a souring agent like tamarind.
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📖 Recipe
Bitter Melon (Ampalaya)
Equipment
- Knife
- Cutting board
- Spoon
Ingredients
- Bitter Melon
Instructions
- Slice bitter melon in half lengthwise.
- Using a spoon, scoop out the seeds and the white pith. Trim the ends, if necessary.
- Slice them depending on how you are going to cook them.
- If you wish to reduce the bitterness, add a generous amount of salt and gently massage it into the slices. Let them sit for about 20 minutes.
- Rinse them thoroughly under running water while gently squeezing them. Drain.
Notes
- Choose the firmest melons that are small to medium in size and do not have any bruises, blemishes, or soft spots.
- Look for fruits that have a consistent green color throughout. The yellow-green variety tends to have a milder flavor; the greener it is, the more bitter it will be.
- Do not wash until ready to use.
- Store it loosely in a plastic bag in the driest part of your fridge (the front) or the vegetable drawer for about 3 days.
- To extend its shelf life in the fridge for over a week, cover it entirely with plastic wrap or a bag to prevent moisture loss; make sure they are firm with no mushy spots.
- It does not freeze well because of its high water content. Keeping it at room temperature will cause it to spoil quickly and become soft, slimy, and moldy.
Mike
I love bitter melon, always have. I have to say it is an acquired taste thou.