4.8 from 36 votes
Bitter Melon Salad
Healthy and light Bitter Melon Salad with a nutty tofu sauce is so delicious! The tofu and sesame flavors of this Japanese shiraae-style preparation mellow out the goya‘s flavor so it tastes gentle and mild. If you are not a fan of bitter melon, this recipe could change your mind.
Prep Time
15 mins
Cook Time
15 mins
Total Time
20 mins
Servings: 4
Calories: 209 kcal
Course:
Side Dish
Cuisine:
Japanese
Ingredients
- 8 oz bitter melon (bitter gourd or goya) (1 piece)
- 14 oz medium-firm tofu (momen dofu) (1 block)
For the Seasonings
- 1 tsp ginger (grated, with juice; from a 1-inch, 2.5-cm knob)
- 4 Tbsp toasted white sesame seeds
- 2 Tbsp toasted sesame oil
- 1 tsp soy sauce
- 1½ tsp sugar
- 1 tsp Diamond Crystal kosher salt
Instructions
- Gather all the ingredients.
- Open the package of 14 oz medium-firm tofu (momen dofu) and drain the tofu.
- Cut 8 oz bitter melon (bitter gourd or goya) in half lengthwise and remove the seeds with a spoon.
- Cut the bitter melon into ⅛-inch (3-mm) slices (or thinner, if you prefer).
- Cook the bitter melon in salted boiling water for 3–5 minutes (depending on your liking) and drain well.
- Soak the cooked bitter melon in cold water for 5 minutes, then drain it really well. You can use a clean kitchen towel to dry it.
- Meanwhile, wrap the tofu with a paper towel on top of a large plate. Microwave the tofu for 2 minutes (1000W) to further drain the water. Discard the excess water and let it cool.
- Grate the ginger and collect about 1 tsp ginger (grated, including the juice).
- Grind 4 Tbsp toasted white sesame seeds well. You can leave some sesame seeds ungrounded for texture.
- In a large bowl, combine all the seasoning ingredients: 2 Tbsp toasted sesame oil, 1 tsp soy sauce, 1½ tsp sugar, 1 tsp Diamond Crystal kosher salt, the grated ginger, and the ground sesame seeds. Mix it all together.
- Add the cooled tofu and bitter melon to the bowl with the seasonings.
- Toss it all together. You can serve it at room temperature or you can chill it for half an hour before serving. Enjoy!
Cup of Yum
To Store
- The tofu continues to release moisture, so I recommend serving this salad on the same day and not keeping leftovers.
Nutrition Information
Calories
209kcal
(10%)
Carbohydrates
8g
(3%)
Protein
11g
(22%)
Fat
15g
(23%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
7g
Monounsaturated Fat
5g
Sodium
368mg
(15%)
Potassium
213mg
(6%)
Fiber
3g
(12%)
Sugar
2g
(4%)
Vitamin A
268IU
(5%)
Vitamin C
48mg
(53%)
Calcium
213mg
(21%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 209
% Daily Value*
| Calories | 209kcal | 10% |
| Carbohydrates | 8g | 3% |
| Protein | 11g | 22% |
| Fat | 15g | 23% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 7g | 41% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 368mg | 15% |
| Potassium | 213mg | 5% |
| Fiber | 3g | 12% |
| Sugar | 2g | 4% |
| Vitamin A | 268IU | 5% |
| Vitamin C | 48mg | 53% |
| Calcium | 213mg | 21% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.