Bitter Melon and Potato Stir-Fry

Recipe available in following languages: 

Serves: 3

Fruits and Vegetables: 1 cup per serving

Ingredients

1 tablespoon olive oil

1 large Chinese bitter melon

1 small potato, peeled and chopped into ½-inch pieces

1 small onion, coarsely chopped

¾ teaspoon dry garlic chutney powder

¼ teaspoon salt

1 tablespoon fresh cilantro, chopped (optional garnish)

Directions

  1. Wash and prepare fresh vegetables and herbs.
  2. Slice bitter melon once lengthwise. Chop into ¼-inch-thick slices.
  3. Place bitter melon pieces in a microwave-safe bowl and sprinkle them lightly with salt and water. Microwave for 2 minutes.
  4. Heat oil in a medium saucepan over medium heat. Add onions and potatoes. Sprinkle them lightly with salt and stir-fry for 2 to 3 minutes or until potatoes are soft.
  5. Add bitter melon slices to saucepan and cover with a lid.
  6. Stir every few minutes for about 8 to 10 minutes until onions, potatoes, and bitter melon are caramelized. Add an additional teaspoon of oil, if needed.
  7. Add dry garlic chutney powder and continue to stir-fry for another 3 to 4 minutes.
  8. Remove from heat and add fresh cilantro or parsley.
  9. Serve hot with rice.

Tip

Use any Chinese, Japanese, or Indian variety of bitter melon.

Nutrition Facts

Serving size: 1 cup; Calories: 120; Carbohydrates: 15 g; Fiber: 4 g; Fat: 6 g; Saturated fat: 1 g; Sodium:110 mg

This material is provided with funding from USDA’s SNAP and/or EFNEP programs. For more information about SNAP-Ed and EFNEP programs, visit ag.umass.edu/nutritionThe Center for Agriculture, Food and the Environment and UMass Extension are equal opportunity providers and employers, United States Department of Agriculture cooperating. Contact your local Extension office for information on disability accommodations. Contact the State Center Director’s Office if you have concerns related to discrimination at 413-545-4800, or see ag.umass.edu/civil-rights-information/civil-rights-information-resources