How To Make Bitter Melon Soup

Here’s a detailed recipe for Bitter Melon Soup (Canh Kho Qua), a traditional dish often found in many Asian cuisines, particularly in Vietnam. Bitter melon, also known as bitter gourd, has a unique taste and is prized for its health benefits, including aiding digestion and reducing blood sugar levels. This soup is popular because it’s light, nutritious, and packed with flavor.

Bitter Melon Soup Recipe

Ingredients:

• 2 medium-sized bitter melons (Kho qua)
• 200g ground pork (about 7 oz) or ground chicken
• 1 small onion (finely chopped)
• 2 cloves garlic (minced)
• 2 spring onions (chopped)
• 1 small carrot (optional, thinly sliced)
• 1 tablespoon fish sauce (nước mắm)
• 1 tablespoon soy sauce
• ½ teaspoon black pepper
• 1 teaspoon sugar
• ½ teaspoon salt
• 1 liter chicken or pork broth (can substitute with water)
• Fresh coriander (for garnish)

Instructions:

Step 1. Prepare the Bitter Melon

• Wash the bitter melons thoroughly and cut them in half lengthwise.
• Use a spoon to remove the seeds and white pith from the center, leaving hollow halves.
• Slice them into 2-3 inch pieces if you prefer smaller stuffed sections or keep them as halves if you want larger pieces.
• Soak the pieces in salted water for about 15-20 minutes to reduce bitterness. Drain and set aside.

Step 2. Prepare the Stuffing

• In a large mixing bowl, combine the ground pork (or chicken), chopped onion, minced garlic, chopped spring onions, fish sauce, soy sauce, sugar, black pepper, and a pinch of salt. Mix well until fully combined.
• Optional: Add thinly sliced carrots to the mixture for added sweetness and texture.

Step 3. Stuff the Bitter Melon

• Take each hollowed bitter melon section and carefully stuff it with the meat mixture. Press the filling in tightly but avoid overstuffing to prevent it from falling out during cooking.

Step 4. Cook the Soup

• In a large pot, bring the chicken or pork broth to a boil.
• Carefully place the stuffed bitter melon pieces into the pot.
• Lower the heat to a simmer and cook for 20-25 minutes until the bitter melon softens, and the filling is cooked through. Occasionally skim off any foam that forms on the surface to keep the broth clear.

Step 5. Season the Soup

• Taste the broth and adjust the seasoning if needed. You can add more fish sauce or salt to your liking.
• If the soup is too bitter, add a bit more sugar to balance the flavors.

Step 6. Serve

• Ladle the soup into bowls, ensuring each portion has stuffed bitter melon pieces.
• Garnish with freshly chopped coriander and a sprinkle of black pepper.

Tips for Making Bitter Melon Soup

• Reduce Bitterness: Soaking the bitter melon in saltwater helps to draw out some of its bitterness. If you prefer a milder flavor, soak for a longer time or blanch the bitter melon in boiling water before stuffing it.
• Substitutions: Ground chicken or shrimp can be used instead of pork for a lighter version of the soup. You can also add mushrooms or glass noodles to the filling.
• Broth: A homemade broth made from simmering pork or chicken bones will enhance the flavor of the soup, but store-bought broth or plain water works well too.
• Serving: This soup is often served with steamed rice and can be enjoyed as a healthy, comforting meal.

What Bitter Melon Soup Brings to Your Health

1. Rich in Nutrients: Bitter melon is packed with vitamins A, C, and folate, as well as minerals like potassium, magnesium, and iron. These nutrients support overall health, immunity, and metabolism.
2. Blood Sugar Control: Bitter melon contains compounds that mimic insulin and help regulate blood sugar levels, making it beneficial for people with diabetes or those at risk of developing it.
3. Improves Digestion: Bitter melon aids digestion by stimulating the secretion of digestive enzymes. It is also known to relieve constipation and improve bowel movement due to its fiber content.
4. Supports Liver Health: Bitter melon has detoxifying properties and can help cleanse the liver, improving liver function and reducing the risk of liver disorders.
5. Boosts Immunity: The high levels of vitamin C in bitter melon strengthen the immune system, helping the body fight infections and reduce inflammation.
6. Antioxidant Properties: Bitter melon contains antioxidants that combat free radicals in the body, reducing oxidative stress and the risk of chronic diseases such as cancer and heart disease.
7. Weight Management: Being low in calories and high in fiber, bitter melon can help promote weight loss by increasing satiety and aiding digestion.

Conclusion

Bitter melon is renowned for its medicinal properties, particularly in managing blood sugar levels, aiding digestion, and boosting the immune system. Although its bitterness might be an acquired taste, it offers significant health advantages, making this dish not just delicious but also nourishing.

Enjoy your hearty and nutritious Bitter Melon Soup!