Bitter Melon Salad (Yeoju Muchim): A Healthy and Delicious Recipe
Bitter Melon Salad (Yeoju Muchim): A Healthy and Delicious Recipe
Natural Insulin Booster – Bitter Melon Salad
Here’s a simple and delicious way to prepare bitter melon (yeoju) as a salad. Although bitter melon is known for its intense flavor, it’s packed with benefits, especially for those managing blood sugar. It contains ‘momocharin,’ a compound that acts like natural insulin, helping to regulate blood glucose levels. It also aids in lowering cholesterol, and is rich in Vitamin C, calcium, and dietary fiber. This recipe focuses on minimizing the bitterness while maximizing the flavor and nutritional value, making it a healthy and enjoyable side dish.
Main Ingredients- 1 medium bitter melon (approx. 100g)
- 1 Tbsp coarse salt
- Water (for soaking)
Seasoning- 1 Tbsp gochujang (Korean chili paste)
- 0.5 tsp soy sauce
- 0.5 Tbsp red chili flakes (gochugaru)
- A pinch of minced garlic
- 0.5 Tbsp sugar (or a sugar substitute)
- A sprinkle of sesame seeds (for garnish)
- 1 Tbsp gochujang (Korean chili paste)
- 0.5 tsp soy sauce
- 0.5 Tbsp red chili flakes (gochugaru)
- A pinch of minced garlic
- 0.5 Tbsp sugar (or a sugar substitute)
- A sprinkle of sesame seeds (for garnish)
Cooking Instructions
Step 1
First, one medium-sized bitter melon typically weighs around 100g. Feel free to scale up this recipe if you’d like to make a larger batch for your family.
Step 2
When you cut the bitter melon in half, you’ll see a white pith and seeds inside. This is the part that contributes most to the bitterness, so it’s crucial to remove it thoroughly.
Step 3
Using a spoon, carefully scrape out all the white pith and seeds from the inside of the bitter melon. Pay special attention to removing the white part as it’s particularly bitter.
Step 4
Now, let’s slice the bitter melon thinly to help reduce its bitterness. Aim for slices about 5mm thick for a pleasant texture and good sauce absorption.
Step 5
In a bowl, add the sliced bitter melon and 1 tablespoon of coarse salt. Gently mix and massage the salt into the melon. This process draws out moisture and helps to mellow the bitterness. Let it sit for about 30 minutes.
Step 6
After 30 minutes, rinse the salted bitter melon thoroughly under running water to remove the salt. Then, soak the melon in fresh cold water for 1-2 hours, changing the water occasionally. This soaking process significantly reduces the bitterness, making it much more palatable.
Step 7
While the bitter melon is soaking, let’s prepare the seasoning. In a separate bowl, combine 1 Tbsp gochujang, 0.5 tsp soy sauce, 0.5 Tbsp gochugaru, a pinch of minced garlic, and 0.5 Tbsp sugar. If you are managing blood sugar levels, consider using a sugar substitute like stevia instead of regular sugar.
Step 8
Drain the bitter melon well, ensuring there’s no excess water, and add it to the prepared seasoning mix. Gently toss and mix until the bitter melon is evenly coated with the sauce.
Step 9
Finally, garnish with a sprinkle of sesame seeds. Your delicious bitter melon salad is ready! You can enjoy it immediately, but for an even richer flavor, refrigerate it for a short period to allow the flavors to meld. Enjoy this healthy and tasty dish!
