Raw Bitter Melon & Tomato Topping

Updated: Nov 22, 2021

Bitter melon is high in vitamin B, iron, calcium, phosphorus and beta carotene and is a great way to add a boost of nutrition to your day.

This topping goes well with anything savoury that needs some acid, like rice bowls, salads, or noodle dishes but goes really well with anything fried.

By soaking the bitter melon with a layer of salt, moisture is pulled out, leaving room for the flavour to be absorbed and counteract a little of the bitterness. This method also enhances the texture of the bitter melon and preserves the crunch. Vinegar is a surprisingly great companion to bitter melon, and combined with summer tomatoes and cucumbers, this dish is so refreshing you won't get tired of it.


Nutritional Content

Servings: 3-6 people

Cook time: 40 minutes

Calories

32.28kcal


Total Fat

0.07g. 2%

Carbs

7.42g 3%

Sugars

2.46g 3%

Protein

0.56g 1%

Sodium

202.04mg. 10%

Fibre

1.8g 6%

Ingredients


  • 1 bitter melon, sliced thinly

  • 1 shallot, sliced thinly

  • 1 tomato, diced with seeds removed

  • 1/2 cup vinegar of your choosing

  • 1 teaspoon sugar of your choosing

  • 1/2 teaspoon ground black pepper

  • 1 tablespoon salt for rubbing

  • Extra salt to taste


Ingredients

  • 1 bitter melon, sliced thinly

  • 1 shallot, sliced thinly

  • 1 tomato, diced with seeds removed

  • 1/2 cup vinegar of your choosing

  • 1 teaspoon sugar of your choosing

  • 1/2 teaspoon ground black pepper

  • 1 tablespoon salt for rubbing

  • Extra salt to taste

Preparation

  1. Toss the sliced bitter melon with 1 T salt. Let sit for 30 minutes.

  2. Thoroughly rinse the bitter melon and strain, pressing the water gently out as you strain.

  3. Combine vinegar, sugar, salt, and pepper in a medium bowl.

  4. Gently combine bitter melon, tomato, and shallot with vinegar mixture.

  5. Let marinate for 10 minutes to 2 hours.


Tips

Serve on grilled or fried fish, meat, poultry, plant-based protein, great on steamed vegetables, or spread on a sandwich or wrap!

Substitutions: use eggplant or cucumbers instead of bitter melon. Switch up the flavour by adding herbs like thyme, scallions, dill, spices, and other aromatics to the vinegar mixture.

Storage: Store in a container with a lid in the fridge for up to 3 days.

Fighting Food Waste, store in a container with a lid in the fridge for up to 3 days

Leftover: Use your leftovers the same way you would a fresh salsa. Top your eggs in the morning with it, add it to any soup or stew for added flavour, or the best, use it as a relish on a hot dog or sandwich!