Green Bitter Gourd (Bitter Melon) Overview
Green bitter gourd, commonly known as bitter melon or bitter gourd, is a tropical vine belonging to the gourd family. It is renowned for its distinctive bitter flavor and is widely used in various cuisines around the world. Despite its bitterness, it is a highly nutritious vegetable, rich in vitamins and minerals, and is particularly celebrated for its health benefits.
Health Benefits of Bitter Gourd
- Rich in Nutrients: Bitter gourd is low in calories and high in vitamins A, C, and K, as well as B vitamins and minerals like potassium and magnesium.
- Blood Sugar Regulation: It contains compounds that may help lower blood sugar levels, making it beneficial for people with diabetes.
- Weight Management: Due to its low calorie and high fiber content, bitter gourd can promote a feeling of fullness, aiding in weight loss.
- Digestive Health: Its high fiber content supports digestive health and may help alleviate constipation.
- Antioxidant Properties: Bitter gourd is rich in antioxidants, which can help combat oxidative stress in the body.
How to Eat Bitter Gourd
Bitter gourd can be consumed in various forms:
- Stir-fried: Sautéed with spices for a simple side dish.
- Juiced: Blended into a juice for health benefits.
- In Curries: Added to curries for flavor and nutrition.
- Pickled: Used in pickles for a tangy flavor.
- Stuffed: Filled with spices and other vegetables for a unique dish.
Nutritional Value (per 100 grams)
- Calories: 17
- Protein: 1.0 g
- Carbohydrates: 3.7 g
- Dietary Fiber: 3.2 g
- Fat: 0.2 g
- Vitamin A: 47% of the Daily Value (DV)
- Vitamin C: 84% of the DV
- Potassium: 319 mg
- Magnesium: 18 mg
Indian Recipes with Bitter Gourd
1. Bitter Gourd Stir-Fry
Ingredients:
- Bitter Gourd: 300 grams (sliced)
- Onion: 1 (sliced)
- Green Chili: 1 (slit)
- Turmeric Powder: 1/2 teaspoon
- Red Chili Powder: 1 teaspoon
- Salt: to taste
- Oil: 2 tablespoons
Instructions:
- Heat oil in a pan, add sliced onion, and sauté until translucent.
- Add sliced bitter gourd, turmeric powder, red chili powder, and salt.
- Cook on medium heat until the bitter gourd is tender and slightly crispy. Serve hot.
2. Bitter Gourd Curry
Ingredients:
- Bitter Gourd: 250 grams (sliced)
- Onion: 1 (chopped)
- Tomato: 1 (chopped)
- Ginger-Garlic Paste: 1 tablespoon
- Green Chilies: 2 (slit)
- Turmeric Powder: 1/2 teaspoon
- Red Chili Powder: 1 teaspoon
- Garam Masala: 1 teaspoon
- Salt: to taste
- Oil: 2 tablespoons
- Water: 1 cup
Instructions:
- Heat oil in a pan, add chopped onion, and sauté until golden brown.
- Add ginger-garlic paste and green chilies; cook for a minute.
- Add chopped tomato, turmeric powder, red chili powder, and salt. Cook until the tomato softens.
- Add sliced bitter gourd and water; cover and simmer until cooked, about 15-20 minutes.
- Sprinkle garam masala before serving with rice or roti.
3. Stuffed Bitter Gourd
Ingredients:
- Bitter Gourd: 4 medium-sized
- Besan (Gram Flour): 1/2 cup
- Onion: 1 (finely chopped)
- Green Chili: 1 (finely chopped)
- Coriander Powder: 1 teaspoon
- Cumin Powder: 1 teaspoon
- Turmeric Powder: 1/2 teaspoon
- Salt: to taste
- Oil: for frying
Instructions:
- Cut the tops of the bitter gourds and scoop out the seeds.
- In a bowl, mix besan, chopped onion, green chili, coriander powder, cumin powder, turmeric powder, and salt.
- Stuff the mixture into the bitter gourds.
- Heat oil in a pan and fry the stuffed bitter gourds until golden brown on all sides. Serve hot.
4. Bitter Gourd Chips
Ingredients:
- Bitter Gourd: 250 grams (thinly sliced)
- Rice Flour: 2 tablespoons
- Turmeric Powder: 1/2 teaspoon
- Red Chili Powder: 1 teaspoon
- Salt: to taste
- Oil: for frying
Instructions:
- In a bowl, mix rice flour, turmeric powder, red chili powder, and salt.
- Coat the sliced bitter gourd with the flour mixture.
- Heat oil in a pan and fry the coated bitter gourd slices until crispy. Drain on paper towels and serve as a snack.
5. Bitter Gourd and Potato Sabzi
Ingredients:
- Bitter Gourd: 200 grams (sliced)
- Potato: 1 medium-sized (cubed)
- Onion: 1 (chopped)
- Turmeric Powder: 1/2 teaspoon
- Red Chili Powder: 1 teaspoon
- Salt: to taste
- Oil: 2 tablespoons
- Water: 1/4 cup
Instructions:
- Heat oil in a pan, add chopped onion, and sauté until golden.
- Add cubed potato, turmeric powder, red chili powder, and salt. Cook for a few minutes.
- Add sliced bitter gourd and water; cover and cook until the vegetables are tender. Serve hot with roti.
Non-Indian Recipes with Bitter Gourd
1. Bitter Gourd Salad
Ingredients:
- Bitter Gourd: 200 grams (thinly sliced)
- Onion: 1/2 (finely chopped)
- Tomato: 1 (diced)
- Lemon Juice: 2 tablespoons
- Olive Oil: 1 tablespoon
- Salt and Pepper: to taste
Instructions:
- In a bowl, combine sliced bitter gourd, chopped onion, and diced tomato.
- Drizzle with lemon juice and olive oil. Season with salt and pepper.
- Toss well and serve chilled.
2. Bitter Gourd Juice
Ingredients:
- Bitter Gourd: 200 grams (chopped)
- Lemon: 1 (juiced)
- Ginger: 1-inch piece
- Water: 1 cup
Instructions:
- Blend chopped bitter gourd, lemon juice, ginger, and water until smooth.
- Strain the mixture and serve chilled. Optional: add honey to taste.
3. Stir-Fried Bitter Gourd with Eggs
Ingredients:
- Bitter Gourd: 200 grams (sliced)
- Eggs: 2
- Garlic: 2 cloves (minced)
- Olive Oil: 1 tablespoon
- Salt and Pepper: to taste
Instructions:
- Heat olive oil in a pan, add minced garlic, and sauté for a minute.
- Add sliced bitter gourd and cook until tender.
- Push the bitter gourd to one side, crack the eggs into the pan, and scramble them. Mix with the bitter gourd. Season with salt and pepper before serving.
4. Bitter Gourd Soup
Ingredients:
- Bitter Gourd: 150 grams (sliced)
- Vegetable Broth: 4 cups
- Garlic: 2 cloves (minced)
- Onion: 1 (chopped)
- Olive Oil: 1 tablespoon
- Salt and Pepper: to taste
Instructions:
- Heat olive oil in a pot, add chopped onion and minced garlic, and sauté until fragrant.
- Add sliced bitter gourd and vegetable broth; bring to a boil.
- Simmer for 15-20 minutes until the bitter gourd is tender. Season with salt and pepper before serving.
5. Stuffed Bitter Gourd with Quinoa
Ingredients:
- Bitter Gourd: 4 (halved and seeded)
- Quinoa: 1 cup (cooked)
- Bell Pepper: 1 (diced)
- Olive Oil: 1 tablespoon
- Lemon Juice: 1 tablespoon
- Salt and Pepper: to taste
Instructions:
- In a bowl, mix cooked quinoa, diced bell pepper, olive oil, lemon juice, salt, and pepper.
- Stuff the mixture into the halved bitter gourds.
- Place them on a baking tray and bake at 375°F (190°C) for 20-25 minutes until tender. Serve warm.
Green bitter gourd is a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!