Last Updated on October 10, 2023
Bitter Melon Soup is one of the healthiest soups you can eat! Bitter melon (Bitter gourd) is a superfood although the name doesn’t sound very appetizing.
This recipe is an “all-dump-in” one-pot method. You will be surprised at how well the pineapples balance out the bitterness of the melon. This soup will change your impression of bitter melons.
Bitter Melon Soup
Bitter melon is a tropical fruit that resembles a cucumber. It’s typically green in color, yet when it’s fully ripened, it turns whitish orange. It is a popular ingredient in Asian, Middle Eastern, and Caribbean cuisines.
As the name suggests, Bitter Melon has a bitter taste that pairs well with salty fats and other meats like Vietnamese bitter melon soup with stuffing.
However, in this Chinese-style bitter melon soup recipe, I decided to sweeten it up whilst not straying too far from tradition.
Bitter Melon Types
Global popularity has led to many types of Bitter melons like Indian Bitter Melon, Asian Bitter Melon, and Green Bitter Melon.
The bitter melon is also known as the bitter gourd, which is part of the same family as zucchini, squash, pumpkins, and cucumbers. Don’t confuse this with Ivy gourd, which is a different plant.
Bitter melon (Momordica charantia) is a vine originally from India and other Asian countries. Each has distinct differences, which makes every dish unique!
For example, dishes with Asian Bitter Melons are lighter in color and have smoother exterior skin. Indian Bitter Melons are darker in color and have a rougher surface to the touch.
Indian Bitter Gourd- The taste of Indian melon is also sharper than other varieties. It is a fan favorite in Indian cuisine and uses melon alongside turmeric.
Asian Bitter Melon is used in many popular dishes such as Bitter Melon Stir Fry, Filipino Pinakbet, and Japanese Goya Champuru.
All three take the bitterness of the melon and dress it up with protein, veggies, and spices. Here is where I wanted our bitter melon soup recipe to deviate.
Adding pineapples and maple syrup to vegetable broth gives the soup a sweet kick without overpowering the tofu and other seasonings.
Bitter Melon Benefits
Apart from being wickedly soul-warming, bitter melon soup boasts unmatched health benefits!
Bitter melon benefits include being a holistic treatment for diabetes, and infections and a glucose stabilizer. There is a link between bitter melon and lowering blood sugar levels.
Due to its insulin-like properties, bitter melon helps bring glucose to cells for energy (you can check the source Bitter Melon and Diabetes from Healthline.com).
There is also plenty of research that supports bitter melon for diabetes treatment and detox. Due to its low glycemic index and antioxidants, Bitter melon helps stabilize the blood sugar- preventing high sugar spikes that lead to insulin resistance.
Its track record for preventing severe illness makes bitter melon good for patients with high fevers and the flu. All of this inside a tiny cucumber lookalike! Now, you can see why it’s a worldwide favorite.
If you’re wondering about the Bitter Melon calories, 1 cup of it contains just 24 calories and less than 7 carbs! This means you can eat 2 palm-size bitter melons and still be within the low-carb keto net goals.
Where to buy
International Farmer’s Markets and Asian grocery stores are the places to go when searching for Bitter Melon. In the West, it has not gained much traction to be placed in regular supermarkets.
TVP, however, you can find it in supermarkets, health food stores, and farmer’s markets. Or you can try brands like Nutrela, Soya-G, and Morning Star have many suitable substitutes.
My One-Pot Easy Recipe
I decided to add TVP chunks and pineapple to draw the meal out of the side dish category and make it a standalone meal. TVP chunks are thick pieces of dehydrated tofu.
It stands for ‘Textured Vegetable Protein’ and are soy-based chunks that can soak up many seasonings easily. TVP chunks are vegan, vegetarian-friendly, and gluten-free and add to the health factor of Bitter Melon.
Chinese bitter melon Soup is a straightforward recipe including chunks of bitter melon, protein, veggie broth, soy sauce, and salt, brought to a rolling boil in a large pot.
Our recipe takes this and adds soy and maple syrup sauce, pineapples, and sesame oil for a change of pace.
How to make
The soup will be ready on the dining table in under 30 minutes!
- Wash and dry the bitter melon then cut it open. Using a spoon, scrape out the seeds and the white part.
- Slice the bitter melon up around ½ inch thick pieces.
- Place bitter melon slices, TVP chunks (if you sub for tofu, you need to add tofu at the end then cook for another 3-4 minutes), canned pineapple dice and juice, veggie broth, light soy sauce, sesame oil, maple syrup, salt, and pepper in a pot. Put the lid on, and let it simmer on medium-low heat for about 25 minutes.
- Taste after 25 minutes to see if you need more salt. Serve hot and garnish with chopped cilantro. Enjoy!
Hope you will like this hearty bitter melon soup! Don’t forget to rate the recipe or leave me a comment. I love to hear from you!
FAQ
A bitter melon is a type of cucumber that tastes, well, bitter. It’s often used in Asian cuisine and can be found in Chinese and Indian dishes.
If you’ve never had a bitter melon before, it might not be what you’re expecting.
Yes, you can purchase bitter melon in the United States. It is available across the U.S. and Mexico throughout the year.
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