Bitter melon is a commonly used vegetable in traditional Asian cuisine. While it is widely cultivated in many tropical and subtropical regions of the world, it can be easily grown in the general DMV area.
This member of the cucurbit, or cucumber, family is shaped with a unique “warty” exterior and contains many potential health benefits:
Blood Sugar Management - Bitter melon contains plant compounds like charantin and vicine which appear to improve insulin sensitivity and glucose uptake in cells. Studies show this may be helpful for managing blood sugar, particularly in people with type 2 diabetes.
Anti-Inflammatory Properties - Bitter melon is a good source of antioxidants and other compounds that are shown to have anti-inflammatory effects and protect cells from damage. This low-calorie gourd is also high in fiber and several vitamins and minerals, including vitamin C, vitamin A, folate, potassium, zinc and iron, making it a healthy addition to any meal.
Cancer Prevention - Preliminary studies suggest bitter melon extract may have anti-cancer properties and be effective against breast, lung, colon and nasopharynx cancer cells.
Rich in Nutrients - Bitter melon is a good source of several vitamins and minerals, including vitamin C, vitamin A, folate, potassium, zinc and iron.
If you're looking to combine all the health benefits of bitter melon, with a delicious recipe, look no further! This bitter melon soup is sure to brighten up any weekly menu and tantalize your taste buds.
Stuffed Bitter Melon Soup
Ingredients:
3 - 4 medium bitter melons (5” - 7” long)
Filling:
1 lb Ground pork
1 Medium onion, chopped into a small dice
½ Cup Rehydrated wood ear mushrooms (rehydrate according to package directions)
1 Pack of dried mung bean noodles
2 Teaspoons sugar
½ Tablespoon fish sauce
Salt and pepper to taste
Broth:
3 Cups broth (We recommend our bone broth recipe!)
4 Cups water
Garnish (Optional):
Chopped cilantro
Chopped green onions
Directions:
Wash all produce thoroughly.
Soak bean thread noodles in hot water, and rehydrate mushrooms in hot water.
Bring the broth and water to a boil.
Cut the melon into 2” segments and using a knife or small spoon, scoop out the seeds.
Combine pork, onion, mushrooms, bean threads, sugar, fish sauce and salt and pepper, spoon or pipe the mixture into the hollowed out bitter melon rounds.
Add the stuffed bitter melons into the boiling broth, reduce to a simmer.
Let simmer for 20 - 30 minutes until the melons are fork tender.
If the level of the broth has evaporated significantly, taste it and re-season with salt and sugar as needed.
Garnish with cilantro and green onion and serve!
References:
Carazo A, Macáková K, Matoušová K, Krčmová LK, Protti M, Mladěnka P. Vitamin A Update: Forms, Sources, Kinetics, Detection, Function, Deficiency, Therapeutic Use and Toxicity. Nutrients. 2021;13(5):1703. Published 2021 May 18. doi:10.3390/nu13051703
Chambial, S., Dwivedi, S., Shukla, K. K., John, P. J., & Sharma, P. (2013). Vitamin C in disease prevention and cure: an overview. Indian journal of clinical biochemistry : IJCB, 28(4), 314–328. https://doi.org/10.1007/s12291-013-0375-3
Çiçek SS. Momordica charantia L.—Diabetes-Related Bioactivities, Quality Control, and Safety Considerations. Frontiers in Pharmacology. 2022;13. doi:https://doi.org/10.3389/fphar.2022.904643
Fuangchan A, Sonthisombat P, Seubnukarn T, et al. Hypoglycemic effect of bitter melon compared with metformin in newly diagnosed type 2 diabetes patients. J Ethnopharmacol. 2011;134(2):422-428. doi:10.1016/j.jep.2010.12.045
Habicht SD, Ludwig C, Yang RY, Krawinkel MB. Momordica charantia and type 2 diabetes: from in vitro to human studies. Curr Diabetes Rev. 2014;10(1):48-60. doi:10.2174/1573399809666131126152044
Li CJ, Tsang SF, Tsai CH, Tsai HY, Chyuan JH, Hsu HY. Momordica charantia Extract Induces Apoptosis in Human Cancer Cells through Caspase- and Mitochondria-Dependent Pathways. Evid Based Complement Alternat Med. 2012;2012:261971. doi:10.1155/2012/261971
Muronga M, Quispe C, Tshikhudo PP, et al. Three Selected Edible Crops of the Genus Momordica as Potential Sources of Phytochemicals: Biochemical, Nutritional, and Medicinal Values. Front Pharmacol. 2021;12:625546. Published 2021 May 13. doi:10.3389/fphar.2021.625546
Ray RB, Raychoudhuri A, Steele R, Nerurkar P. Bitter melon (Momordica charantia) extract inhibits breast cancer cell proliferation by modulating cell cycle regulatory genes and promotes apoptosis. Cancer Res. 2010;70(5):1925-1931. doi:10.1158/0008-5472.CAN-09-3438