A white bowl with cooked bitter melon slices and mashed tofu sauce, placed on a wooden board with chopsticks beside it, evokes a fresh and vibrant presentation reminiscent of classic Japanese dishes like Bitter Melon and Tofu Salad.

Recipe Highlights

My mom never cooked bitter melon, so I came to this vegetable late. My first try didn’t win me over. Later, readers asked me for Japanese bitter melon recipes, and I knew exactly what to make.

My Bitter Melon and Tofu Salad dresses this veggie in shiraae (白和え), a mashed tofu and sesame dressing. The dish tastes gentle and mellow, and it won me over!

Here’s why I keep coming back to this recipe:

  • Ready in 20 minutes: Quick and simple prep with standard kitchen tools.
  • No mayonnaise needed: Light, healthy, and naturally creamy from mashed tofu.
  • 100% vegan and vegetarian: Packed with clean plant-based protein from medium-firm tofu.
  • Milder bitter flavor: My simple salting and blanching method tames the vegetable’s natural sharp bite. Plus, the sesame’s richness, a little sweetness, and soy sauce’s saltiness are what round out the bitterness—don’t skip any one of them.

If you love mashed tofu or bitter melon stir-fry dishes, try my Green Bean Shiraae, Goya Champuru, and Stir-Fried Bitter Melon and Eggplant with Miso recipes next!

A white bowl contains a dish of sliced green bitter melon mixed with mashed tofu, reminiscent of the freshness found in a Bitter Melon and Tofu Salad. Chopsticks rest on the side of the bowl, which sits on a wooden surface.

What is Bitter Melon?

Bitter melon—also known as bitter gourd, goya (ゴーヤ), or nigauri (にがうり)—is a tropical vine vegetable popular in Okinawa and Kyushu cuisine.

The signature bitterness comes from natural compounds called momordicine and cucurbitacins that work as the plant’s natural pesticide. Darker green unripe melons have a stronger bitter bite, while lighter or yellowish melons are milder.

Rich in Vitamin C, antioxidants, and dietary fiber, it is a staple of the healthy Okinawan diet.

Ingredients for Bitter Melon and Tofu Salad

  • Bitter melon (Goya): Look for firm, umblemished gourds at Asian or Japanese grocery stores. Darker green melons taste more bitter; paler, slightly yellow-green ones are milder. They generally peak late spring through summer in the U.S.
  • Medium-firm tofu (momen dofu): Holds enough structure to create a creamy dressing without making the salad watery.
  • Toasted white sesame seeds: Ground fresh for a nutty, aromatic base.
  • Toasted sesame oil: Adds depth and rich flavor to the shiraae dressing.
  • Fresh ginger: Adds a slight spicy kick to balance the tofu.
  • Pantry seasonings: Soy sauce (or tamari for gluten-free), sugar, kosher salt.

Find the printable recipe with measurements below.

Jump to Recipe

How to Make Bitter Melon and Tofu Salad

  1. Drain the tofu. Wrap the tofu block in a paper towel and microwave for 1–1½ minutes (1000W) to release excess moisture. (Alternatively, press wrapped tofu the old-fashioned way with a heavy weight on top for 30–45 minutes.) Discard the liquid, break into bite-sized pieces, and let cool completely.
  2. Prep the bitter melon. Cut lengthwise and scoop out the seeds and white inner pith with a spoon. Slice crosswise into thin ⅛-inch (3 mm) pieces. Salt the slices and let them sit for 5 minutes to draw out moisture.
  3. Boil and cool. Cook the salted slices in boiling water for 30–50 seconds. Drain, submerge in ice water for 1 minute, and pat thoroughly dry with a towel.
  4. Prepare the shiraae dressing. Grind the toasted sesame seeds with a mortar and pestle, . Stir in grated ginger, sesame oil, soy sauce, sugar, salt, and the cooled tofu until creamy.
  5. Toss and serve. Add the bitter melon and toss until combined. Serve immediately at room temperature, or chill for 30 minutes.
A block of tofu wrapped in a paper towel sits on a white plate, placed on a wooden surface—perfectly prepped as the base ingredient for a refreshing Bitter Melon and Tofu Salad.
Sliced bitter melon on a wooden cutting board with a knife nearby, ready to be added to a refreshing Bitter Melon and Tofu Salad.
Slices of green bitter melon are being blanched in a pot of hot water on a stovetop as the first step in preparing a refreshing Bitter Melon and Tofu Salad. The water is clear, and small bubbles are visible around the vegetable slices.
A glass bowl containing crumbled tofu and a sesame seed paste mixture, prepared for a Bitter Melon and Tofu Salad, with a spoon resting inside, placed on a wooden surface.
A white bowl with cooked bitter melon sliced and mashed tofu sits on a wooden tray next to a pair of chopsticks, creating an inviting scene reminiscent of a classic Bitter Melon and Tofu Salad meal.
Namiko Hirasawa Chen

Nami’s Recipe Tips

Keep these tips in mind when preparing bitter melon:

  • Slice the melon thin – I cut it into ⅛-inch (3-mm) slices or thinner. Thin pieces cook quickly and taste milder.
  • Scrape the white pith – I scoop out the seeds and white pith with a spoon before slicing—that’s where most of the bitterness hides.
  • Salt and blanch – Salting the slices and boiling them significantly reduces harshness. Shock them in ice water right after to lock in the vibrant green color and crisp texture.
  • Dry thoroughly – I pat the drained slices with a clean kitchen towel so the dressing won’t thin out.

Make Ahead Tips

  • Boil the bitter melon early – I cook, cool, and dry the slices ahead, then chill them until I mix the salad.
  • Drain the tofu ahead – This leaves less to do at dinnertime.

Storage Tips

To store: Enjoy this bitter melon salad the same day you make it. The tofu keeps releasing moisture and thins the dressing, so leftovers and freezing do not work here.

A white bowl filled with cooked bitter melon slices and mashed sesame tofu sauce, reminiscent of a traditional Bitter Melon and Tofu Salad, is served with chopsticks beside it on a dark wooden table.

Variations

Feel free to mix and match ingredients based on what you have in your kitchen:

  • Miso shiraae. Stir a spoonful of miso into the dressing for a deeper, saltier flavor. I do the same in my Green Bean Shiraae.
  • Other vegetables. This creamy tofu dressing pairs wonderfully with blanched green beans, spinach, carrots, komatsuna, or edamame. Try shungiku, too, as seen in my Chrysanthemum Greens and Tofu Salad.
  • Mushrooms & seaweed. Fold in cooked shiitake, shimeji, or enoki mushrooms for extra umami. Rehydrated hijiki seaweed is another delicious addition.
  • Gluten-free option. Simply swap the soy sauce for tamari or gluten-free soy sauce.
Green bean shiraae in a Japanese ceramic.
A bizenware containing Chrysanthemum Greens and Tofu Salad (Shungiku Shiraae).

What to Serve with Bitter Melon and Tofu Salad

Because Bitter Melon and Tofu Salad provides light plant-based protein and a gentle bitter flavor, it pairs wonderfully with rich main courses, bright vegetable stir-fries, and warm miso soups. Round out a complete Japanese meal with these balanced dishes:

  • Ginger Pork – The sweet-savory ginger glaze of this pan-fried main dish beautifully balances the salad’s subtle bitterness.
  • Stir-Fried Tomatoes and Eggs – Juicy tomatoes and soft-scrambled eggs bring vibrant color and a mild tang to the dinner table.
  • Natto Miso Soup with Okra – A warm, savory soup with a silky texture that nicely echoes the creamy tofu dressing.
  • Pickled Napa Cabbage – Crisp, salty Japanese pickles (tsukemono) that reset the palate between richer dishes.
Ginger pork served with shredded cabbage on a white ceramic plate.
A white ceramic shallow bowl containing Stir-Fried Tomatoes and Eggs over steamed rice.

FAQ

Can I use silken tofu?

No. Silken tofu contains too much water and will make the dressing runny. Stick to medium-firm tofu (momen dofu) for the correct texture.

Can I make this dish ahead of time?

You can prep the bitter melon and the tofu dressing ahead of time. However, toss them together shortly before serving, as tofu releases water when stored for extended periods.

Can I skip the boiling step?

No. Raw slices taste sharply bitter and stay tough. Boiling softens both the edge and the texture.

I’d love to hear how your Bitter Melon and Tofu Salad turned out! 💛 Please leave a star rating and comment below to share your experience. Your feedback not only supports Just One Cookbook but also helps other home cooks discover recipes they can trust.

Bitter Melon and Tofu Salad

4.82 from 11 votes
by Namiko Hirasawa Chen
A white bowl contains a dish of sliced green bitter melon mixed with mashed tofu, reminiscent of the freshness found in a Bitter Melon and Tofu Salad. Chopsticks rest on the side of the bowl, which sits on a wooden surface.
Boil bitter melon in salted water to soften its edge, then fold it into a creamy no-mayo tofu sesame dressing called shiraae. You'll love how mild and gentle this vegetarian Japanese salad tastes. Ready in 20 minutes.
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Prep: 15 minutes
Cook: 5 minutes
Total: 20 minutes

Ingredients 
 

Servings: 4

For the shiraae dressing

Instructions

  • Gather all the ingredients. Bing a medium pot of water to a boil.
    Various ingredients on a wooden countertop, including tofu for a refreshing Bitter Melon and Tofu Salad, a gourd, fresh ginger, a jar of sesame seeds, salt, sugar, soy sauce, and a bottle of sesame oil.

To Prep the Tofu

  • Drain 14 oz medium-firm tofu (momen dofu). Wrap in 2 layers of paper towels and place on a microwave-safe plate. Microwave for 1–1½ minutes (1000W) to draw out moisture. Break into bite-sized pieces and let drain further while prepping other ingredients.
    A block of tofu draining in its container over a sink, next to a block of tofu resting on a white plate lined with a paper towel on a countertop—perfect preparation for making a refreshing Bitter Melon and Tofu Salad.

To Prep the Bitter Melon

  • Slice 8 oz bitter melon (bitter gourd or goya) in half lengthwise. Scrape out the seeds and white pith with a spoon. Cut it crosswise into ⅛-inch (3-mm) slices or thinner, if you prefer. Toss the slices with ½ tsp Diamond Crystal kosher salt and let sit in a colander for 5 minutes to draw out excess bitterness.
    Nami's Tip: Removing the pith and salting help reduce the bitterness.
    Two panels show a bitter melon being prepared for Bitter Melon and Tofu Salad: one with seeds scooped out using a spoon, and the other with the hollowed melon sliced into pieces on a wooden cutting board.
  • Cook the salted bitter melon in boiling water for 30–50 seconds to your desired texture.
    Drain the water, then submerge the bitter melon in ice water for 1 minute to cool. Pat dry with a clean kitchen towel to keep the salad from being watery.
    Nami's Tip: No need to rinse off the salt after resting—boiling the melon directly washes away excess surface salt and reduces bitterness while keeping the flavor balanced.
    Sliced bitter melon in boiling water on the left, and in a bowl of water on the right, both images on a kitchen counter—preparing the key ingredient for a refreshing Bitter Melon and Tofu Salad.

To Assemble the Salad

  • Peel 1 inch ginger, grate (I use a ceramic grater), and measure 1 tsp ginger with the juice. Grind 4 Tbsp toasted white sesame seeds with mortar and pestle, leaving some seeds whole for texture.
    Left: A small dish with grated ginger, garlic, and a brown paste—perfect condiments to enhance the flavors of dishes like Bitter Melon and Tofu Salad. Right: A brown bowl with crushed sesame seeds being ground with a pestle on a wooden surface.
  • In a large bowl, combine the ground sesame seeds, 1 tsp ginger, 2 Tbsp toasted sesame oil, 1 tsp soy sauce, and 1½ tsp sugar. Drain excess liquid from the tofu, then and break and crumble it with your hands into the bowl. Mix everything together, mashing the tofu into small pieces.
    Two glass bowls: the left bowl holds breadcrumbs, honey, minced garlic, and salt; the right bowl contains crumbly tofu added to the mixed ingredients from the left bowl, with a spoon ready for mixing—perfect steps when preparing Bitter Melon and Tofu Salad.
  • Add the bitter melon and toss until combined.
    Two glass bowls display the preparation of a Bitter Melon and Tofu Salad. The left bowl contains tofu and sliced bitter melon before mixing, while the right bowl shows the ingredients thoroughly combined. Both bowls are arranged on a wooden surface, highlighting each step in making this refreshing dish.

To Serve

  • Serve at room temperature, or chill it for 30 minutes first.
    A bowl with bitter melon slices and crumbled tofu, served on a ceramic dish with chopsticks beside it, makes for a refreshing Bitter Melon and Tofu Salad bursting with flavor.

To Store

  • Enjoy the salad the same day you make it. The tofu continues to release moisture and waters down the dressing, so it doesn't hold up as leftovers.

Notes

Variations
  • Miso shiraae. Stir a spoonful of miso into the dressing for a deeper, saltier flavor, like in my Green Bean Shiraae.
  • Other vegetables. Swap or add blanched green beans, spinach, carrots, komatsuna, or shungiku, like in my Chrysanthemum Greens and Tofu Salad.
  • Mushrooms and seaweed. Fold in cooked shiitake, shimeji, or enoki mushrooms or rehydrated hijiki seaweed for extra umami.
  • Gluten-free. Use tamari or gluten-free soy sauce in place of standard soy sauce.

Nutrition

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

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Editor’s Notes: This post was originally published on February 19, 2013, and republished with more detailed tips and instructions on August 23, 2026.