Bitter Gourd Salad

Bitter gourd or bitter melon might be unpopular because of its bitter taste, but beneath it lies a treasure of nutrients beneficial for the body. In Ayurvedic medicine, bitter gourd is used to prevent diabetes as it contains naturally produced insulin in its white, soft part, acting as a hypoglycemic agent to lower blood sugar levels. Regular consumption can also aid in relieving constipation and indigestion.

Many people still avoid bitter gourd because of its strong bitter flavor. However, when cooked correctly, it becomes not only delicious but also very healthy. The sweetness of carrots and apples balances the gourd’s natural bitterness, making this salad a spicy, fresh, crunchy, and mildly bitter starter ideal for boosting health.

You can also enjoy this recipe with some Coriander Pesto on the side.

Print Recipe

Bitter Gourd Salad

Health recipe

By Dadaji – Serves: 3

Prep Time: 5 minutes – Cooking Time: 15 minutes – Total Time: 20 minutes

A nutritious bitter gourd salad that balances the natural bitterness of the gourd with the sweetness of carrots and apples, enhanced with warming spices for a healthy starter.

Ingredients

• 1 medium carrot, cut into diamonds or cubes
• 1 bitter gourd, cut into 1/4 inch thick slices
• 1 apple, diced
• 1/2 teaspoon cumin powder
• 1/2 teaspoon cinnamon powder
• 1/2 teaspoon smoked paprika powder
• 1 teaspoon coconut butter or oil
• 1/2 lemon juice
• Salt to taste
• A dash of freshly ground black pepper

Instructions

1

Melt the coconut butter in a skillet.

2

Add the sliced bitter gourd and cook for 2 to 3 minutes until lightly browned on one side.

3

Flip the bitter gourd slices and cook for another 2 to 3 minutes until slightly crisp and evenly browned.

4

Once fried, squeeze the lemon juice over the bitter gourd and set aside.

5

In a wok, sauté the carrots over medium heat until tender.

6

Season the carrots with cumin powder, cinnamon powder, freshly ground black pepper, and salt.

7

Add the fried bitter gourd and smoked paprika, then lightly toss to combine.

8

Turn off the heat, transfer to a plate or bowl, and add the apple slices.

9

Serve immediately and enjoy!

10

Optionally, serve with Coriander Pesto on the side.

Nutrition

• 72.0 Calories
• 14.7g Carbohydrates
• 0.0mg Cholesterol
• 4.5g Fat
• 2.8g Fiber
• 1.2g Protein
• 50.0mg Sodium
• 0.0g Trans fat

Notes

In many Asian traditions, it is customary to begin a meal with bitter foods as a starter before moving on to subsequent dishes. According to Ayurveda, bitter-tasting foods can be beneficial for strengthening the heart; however, our natural aversion to bitterness may be an evolutionary safeguard against potentially harmful substances.