White Bitter Melon Overview
White bitter melon (Momordica charantia) is a unique variety of bitter melon with a mild color and slightly less bitterness than its green counterpart. Originating from tropical regions of Asia and Africa, white bitter melon is known for its unique wrinkled appearance and creamy white color. It's prized for its potential health benefits and is a staple in many cuisines, particularly in Asian and Indian cooking.
Health Benefits of White Bitter Melon
- Blood Sugar Control: White bitter melon contains charantin and polypeptide-p, compounds that may help lower blood sugar levels.
- Rich in Antioxidants: It contains vitamin C, beta-carotene, and other antioxidants that help neutralize harmful free radicals.
- Improves Digestion: Its high fiber content aids in digestion, reduces constipation, and supports gut health.
- Weight Management: Low in calories and high in fiber, it may promote feelings of fullness and assist in weight loss efforts.
- Boosts Immunity: The vegetable is rich in vitamins and minerals like iron, potassium, and vitamin A, which help strengthen immunity.
- Anti-inflammatory: Its bioactive compounds may reduce inflammation, benefiting conditions like arthritis.
How to Eat White Bitter Melon
- Raw: White bitter melon can be sliced thin and added to salads, though it retains some bitterness.
- Boiled or Blanched: Boiling reduces bitterness and makes it more palatable for various dishes.
- Stir-fried or Sauteed: A popular method where it’s sautéed with spices to balance its bitterness.
- Stuffed: Hollowed out, filled with a stuffing, and then baked or steamed.
- Juiced: Often consumed for its health benefits, though it's quite bitter.
Nutritional Value (per 100 grams)
- Calories: 19 kcal
- Carbohydrates: 4.3 g
- Protein: 1 g
- Fat: 0.2 g
- Fiber: 2.4 g
- Vitamin C: 84 mg (140% of daily value)
- Folate: 72 mcg
- Potassium: 319 mg
- Calcium: 19 mg
- Iron: 0.43 mg
Taste Profile
White bitter melon has a mildly bitter taste, less intense than the green variety. When cooked with spices and other ingredients, its bitterness becomes mellow, blending into the dish.
Detailed Recipe: White Bitter Melon Stir-Fry
Ingredients:
- White bitter melon: 2 medium, sliced
- Oil: 1 tbsp
- Mustard seeds: ½ tsp
- Cumin seeds: ½ tsp
- Onion: 1 large, thinly sliced
- Green chili: 1, chopped
- Curry leaves: 5-6
- Turmeric powder: ¼ tsp
- Salt: to taste
- Coconut (grated): ¼ cup (optional for garnish)
Instructions:
- Wash the white bitter melon thoroughly and slice it thin.
- Heat oil in a pan over medium heat and add mustard and cumin seeds.
- Once seeds start popping, add sliced onions, green chili, and curry leaves. Sauté until onions turn golden.
- Add turmeric powder and mix well.
- Add the sliced white bitter melon, salt, and stir. Cover and cook for 10–12 minutes until the melon softens.
- Garnish with grated coconut (optional) and serve hot with rice or roti.
5 Indian Recipes with White Bitter Melon
1. White Bitter Melon Curry
Ingredients:
- White bitter melon: 2, sliced
- Coconut milk: 1 cup
- Onion: 1 large, chopped
- Garlic: 2 cloves, minced
- Green chili: 1, chopped
- Turmeric powder: ¼ tsp
- Coriander powder: 1 tsp
- Salt: to taste
- Oil: 1 tbsp
Instructions:
- Heat oil in a pan and sauté onions, garlic, and chili.
- Add turmeric, coriander powder, and sliced bitter melon, stirring well.
- Pour in coconut milk and simmer for 15 minutes.
- Add salt and cook until melon is tender.
2. Stuffed White Bitter Melon
Ingredients:
- White bitter melon: 3, hollowed
- Gram flour (besan): ½ cup
- Turmeric powder: ¼ tsp
- Red chili powder: ½ tsp
- Coriander powder: 1 tsp
- Salt: to taste
- Oil: 2 tbsp
Instructions:
- Mix spices with gram flour. Stuff the mixture into the hollow bitter melon.
- Heat oil in a pan, place stuffed melons, and cover. Cook for 15–20 minutes until tender.
3. White Bitter Melon and Lentil Stew
Ingredients:
- White bitter melon: 1 cup, sliced
- Lentils (toor dal): ½ cup
- Tamarind paste: 1 tsp
- Turmeric powder: ¼ tsp
- Salt: to taste
- Oil: 1 tsp
Instructions:
- Cook lentils until soft.
- Add sliced melon, turmeric, tamarind, and salt. Simmer until melon is tender.
4. White Bitter Melon Bhaji
Ingredients:
- White bitter melon: 2, sliced
- Onion: 1 large, chopped
- Green chili: 1, chopped
- Curry leaves: 5-6
- Turmeric: ¼ tsp
- Salt: to taste
- Oil: 1 tbsp
Instructions:
- Sauté onions, chili, and curry leaves in oil.
- Add turmeric and sliced bitter melon; cook until soft.
5. Bitter Melon Pickle
Ingredients:
- White bitter melon: 3, sliced
- Mustard seeds: 1 tsp
- Vinegar: ½ cup
- Red chili powder: 1 tsp
- Salt: to taste
- Oil: 2 tbsp
Instructions:
- Blanch melon slices in salted water.
- Heat oil, add mustard seeds, then bitter melon, chili powder, and vinegar. Store in a jar.
5 Non-Indian Recipes with White Bitter Melon
1. White Bitter Melon Stir-Fry with Tofu
Ingredients:
- White bitter melon: 2, sliced
- Tofu: 1 cup, cubed
- Soy sauce: 1 tbsp
- Garlic: 2 cloves, minced
- Salt: to taste
- Oil: 1 tbsp
Instructions:
- Sauté garlic in oil, add bitter melon and tofu.
- Add soy sauce, stir, and cook until melon softens.
2. White Bitter Melon and Shrimp Stir-Fry
Ingredients:
- White bitter melon: 2, sliced
- Shrimp: 1 cup
- Garlic: 2 cloves, minced
- Fish sauce: 1 tbsp
- Oil: 1 tbsp
Instructions:
- Stir-fry garlic and shrimp, add melon and fish sauce.
- Cook until shrimp is done and melon softens.
3. Bitter Melon Salad
Ingredients:
- White bitter melon: 1, thinly sliced
- Lemon juice: 1 tbsp
- Salt: to taste
- Olive oil: 1 tbsp
Instructions:
- Toss bitter melon with lemon juice, salt, and olive oil. Serve chilled.
4. Bitter Melon Soup
Ingredients:
- White bitter melon: 2, sliced
- Vegetable broth: 4 cups
- Onion: 1, chopped
- Garlic: 2 cloves, minced
- Salt and pepper: to taste
Instructions:
- Sauté onions and garlic, add broth and melon.
- Simmer for 20 minutes, season, and serve warm.
5. White Bitter Melon and Egg Stir-Fry
Ingredients:
- White bitter melon: 1, sliced
- Eggs: 2, beaten
- Salt and pepper: to taste
- Oil: 1 tbsp
Instructions:
- Stir-fry melon, add beaten eggs, and season with salt and pepper.
White bitter melon is a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!