Bitter Melon Salad ゴーヤの白和え

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.

Today’s recipe is a vegetarian salad with bitter melon, or sometimes called bitter gourd. In Japanese, this vegetable is called Goya (ゴーヤ) or Nigauri (にがうり).

The bitter melon is dressed with tofu and sesame sauce, and it’s not only healthy and light but also delicious! The tofu and sesame flavor make the “bitterness” very gentle and mild, so if you are not a fan of bitter melon, this recipe could change your mind.

When I was growing up in Japan, bitter melon wasn’t a common vegetable except for Okinawa and Kyushu island. Because of the recent popularity of Okinawan food, bitter melon is now available throughout Japan.

Goya Champuru, a stir-fry dish with goya (bitter melon), egg, tofu, and pork/spam, has become one of the most popular Okinawan dishes. It is featured on TV cooking shows and is available at restaurants in the mainland.

Because my mom didn’t cook this vegetable, I was a late bloomer. After I moved to the U.S., I saw this interesting vegetable all the time at Asian markets, and one day, I decided to buy one to cook.

My first attempt at bitter melon wasn’t good. I can’t recall how I prepared it, but all I remember is the unique bitterness of this vegetable. I have been occasionally eating bitter melon dishes at Chinese restaurants, but until recently, I didn’t try cooking it again.

I gave another try last year after a few of my readers requested a bitter melon recipe (thank you!). This time, I knew how I wanted to prepare – shiraae style.

When tofu is mashed and mixed with sesame seeds and other condiments, the dressing or sauce is called shiraae (白和え). The nutty tofu flavor is exceptionally wonderful with fresh green vegetables.

There are many variations of shiraae, too, depending on what condiments you want to add. I used miso for my Green Bean Shiraae recipe and sesame oil to increase the nutty flavor.

Hope you enjoy the bitter melon and nutty tofu shiraae combination!

Bitter Melon Salad

4.84 from 12 votes

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.

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Prep Time: 15 minutes mins

Cook Time: 5 minutes mins

Total Time: 20 minutes mins

Servings: 4

Ingredients

 

US CustomaryMetric

 

1x2x3x

• ▢ 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

Japanese Ingredient Substitution: If you want substitutes for Japanese condiments and ingredients, click here.

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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!
  

To Store

• The tofu continues to release moisture, so I recommend serving this salad on the same day and not keeping leftovers.

Nutrition

Calories: 209 kcal · Carbohydrates: 8 g · Protein: 11 g · Fat: 15 g · Saturated Fat: 2 g · Polyunsaturated Fat: 7 g · Monounsaturated Fat: 5 g · Sodium: 368 mg · Potassium: 213 mg · Fiber: 3 g · Sugar: 2 g · Vitamin A: 268 IU · Vitamin C: 48 mg · Calcium: 213 mg · Iron: 3 mg

Author: Namiko Hirasawa Chen

Course: Side Dish

Cuisine: Japanese

Keyword: bitter melon, tofu

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