| Prep: 20 mins | Cook: N/A | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 45 | 3g | 0.5g | 5g |
| sugars | fibre | protein | salt |
| 1g | 2g | 1g | 0.8g |
Why do I love this Bitter Gourd Salad recipe? The answer goes beyond the incredible blend of flavors; it’s about the nutritional benefits and the culinary journey it takes you on. Coming from a rich heritage of Cuban and Spanish cuisines, I’ve always had a deep appreciation for vibrant, fresh ingredients. This recipe resonates with me because it highlights the humble bitter gourd in a way that is both accessible and delicious. Known for its distinctive taste, bitter gourd, or bitter melon, is a staple in various Asian cuisines, and this salad is an inventive way to incorporate it into your menu.
A Dance of Flavors and Textures
Much like the dances I teach — which are full of rhythm and emotion — this Bitter Gourd Salad offers a harmonious blend of textures and flavors. The crispness of cucumbers, the juiciness of tomatoes, and the sharp bite of red onions blend perfectly with the slightly bitter taste of the gourd. When soaked in salt, the gourd softens, losing some of its edge while still holding onto its unique flavor. The lemon juice and olive oil dressing ties everything together with a tangy zest.
Packed with Health Benefits
From a health perspective, bitter gourd is celebrated for its powerful health benefits. It’s known for its high vitamin C content, which offers a boost to the immune system. Additionally, it’s rich in antioxidants and has properties that can aid in lowering blood sugar levels, making it an excellent choice for those managing diabetes. Combining these benefits with the fresh, vibrant vegetables in this salad turns it into a nutritious powerhouse.
This salad reminds me a lot of a classic Spanish ‘Ensalada Mixta’ but with a Caribbean twist, thanks to the bitter gourd. It also works beautifully as a companion to grilled fish or a simple roast chicken, making it a versatile and delightful addition to any meal.
If you’re new to bitter gourd and hesitant about its bitterness, adding a touch of sugar or even a finely chopped green chili can balance and enhance the dish’s complexity. For more adventurous palates, the bitterness can start to feel like a welcome note of sophistication.
So, whether you’re intrigued by the health benefits or the vibrant dance of flavors, this Bitter Gourd Salad is an inviting dish that offers something for everyone. Embrace the bold flavors and enjoy a salad that’s both nutritious and delicious.
What You’ll Need
- 2 medium-sized bitter gourds (about 1 pound total)
- 1 tablespoon salt (for soaking bitter gourd)
- 1 large red onion, thinly sliced
- 1 large tomato, diced
- 1 small cucumber, diced
- 1/4 cup chopped fresh cilantro
- 1/4 cup lemon juice (about 2 lemons)
- 2 tablespoons olive oil
- 1 teaspoon black pepper
- 1 teaspoon salt (or to taste)
- 1/2 teaspoon sugar (optional, to balance bitterness)
- 1 small green chili, finely chopped (optional, for heat)
Method
Step One
Wash the bitter gourds thoroughly and cut them into thin slices. Remove the seeds if they are large and hard. Place the slices in a mixing bowl and sprinkle with 1 tablespoon of salt. Mix well and set aside for 20-30 minutes to let the salt draw out the bitterness.
Step Two
After 20-30 minutes, rinse the bitter gourd slices thoroughly under running water to remove the excess salt and bitterness. Pat them dry with a clean kitchen towel or paper towel.
Step Three
In a large mixing bowl, combine the rinsed and dried bitter gourd slices, thinly sliced red onion, diced tomato, diced cucumber, and chopped fresh cilantro.
Step Four
In a small bowl, whisk together the lemon juice, olive oil, black pepper, salt, sugar (if using), and finely chopped green chili (if using) to make the dressing.
Step Five
Pour the dressing over the salad and toss everything together until the ingredients are well coated. Adjust the seasoning with more salt or pepper if needed.
Step Six
Serve the Bitter Gourd Salad immediately, or chill it in the refrigerator for about 15 minutes to let the flavors meld before serving. Enjoy!
