Bitter Melon Braised with Tofu

Main Ingredients

• Bitter melon 1 piece
• Firm tofu (old tofu / northern-style) 1 block (approx. 300-350g)
• Garlic (sliced or minced) 4 cloves
• Dried red chili peppers (cut into segments, optional) 2-3 pieces
• Spring onion (chopped, for garnish) 1 stalk
• Light soy sauce 15ml (approx. 1 tbsp)
• Dark soy sauce 5ml (approx. 1 tsp, for color)
• Oyster sauce 10ml (approx. 2 tsp)
• White sugar 3-5g (to balance bitterness)
• Salt 3g
• Ground white pepper a pinch
• Cooking oil approx. 20-30ml
• Water approx. 100-150ml (or vegetable broth)

Steps

1. Bitter melon de-bittering (critical) : Wash the bitter melon, cut it in half lengthwise, and use a spoon to scrape out the inner pith and white membrane (the membrane is the main source of bitterness – scrape thoroughly). Slice into 0.5cm thick half-moon pieces. Place the slices in a bowl, add 1 teaspoon of salt, and toss to coat. Let it sit for 10-15 minutes. After the bitter green liquid is released, rinse 2-3 times with water, squeeze out excess moisture, and set aside. This step removes most of the bitterness while preserving the melon's refreshing, sweet aftertaste. Tofu: Remove the firm tofu from the package and cut into 2-3cm square pieces, about 1.5cm thick. Pat dry with paper towels (to prevent oil splatter and sticking during pan-frying). Aromatics: Slice or mince the garlic; cut dried chili peppers into segments (if using); chop the spring onion for garnish.

   

2. Heat a non-stick skillet or frying pan over medium heat with an appropriate amount of oil (approx. 20ml). Once hot, arrange the tofu slices in a single layer and pan-fry slowly over medium heat. Fry until the bottom turns golden and crispy (about 3-4 minutes). Carefully flip with a spatula and fry the other side until golden. The fried tofu should have a slightly chewy exterior while remaining soft inside. Remove and set aside.

   

3. Leave a small amount of oil in the pan (add more if needed). Add the garlic slices and dried chili segments, and stir-fry over low heat until fragrant.

   

4. Add the prepared bitter melon slices to the pan and stir-fry over medium-high heat for about 2 minutes until the color deepens and the melon softens slightly. Return the fried tofu to the pan and toss gently to combine. Add light soy sauce, dark soy sauce, oyster sauce, sugar, and 2-3g of salt. Then pour in about 100-150ml of water (or vegetable broth) – the liquid should come about halfway up the ingredients. Bring to a boil over high heat, then reduce to low heat, cover, and braise for 5-8 minutes to allow the tofu to absorb the flavors.

   

5. Uncover, increase to high heat, and reduce the sauce. Gently shake the pan or carefully stir until the sauce thickens and coats all the ingredients evenly. Sprinkle with a pinch of white pepper, turn off the heat, plate, and garnish with chopped spring onion. Serve warm.

   

TCM Notes

Bitter melon: Cold in nature and bitter in taste, acts on the Heart, Spleen, and Lung meridians. Per 100g, bitter melon contains about 56mg of vitamin C (higher than cucumber and tomato), along with charantin, momordicin, polypeptide-P, and various amino acids. Charantin and polypeptide-P have insulin-like blood sugar-lowering effects, making it an ideal adjunct food for diabetic patients. In TCM, it is known to clear heat, relieve summer heat, brighten the eyes, and detoxify – effective for summer heat-related thirst, red and painful eyes, and skin infections. Firm tofu: Cool in nature and sweet in taste, acts on the Spleen, Stomach, and Large Intestine meridians. Rich in high-quality plant protein (approx. 8-10g per 100g), calcium (approx. 138mg per 100g), iron, and soy isoflavones. Isoflavones have antioxidant, lipid-regulating, and bone health-promoting effects. In TCM, it is known to supplement qi, harmonize the middle, promote fluid production, moisten dryness, clear heat, and detoxify. Together, they achieve the effects of clearing heat, relieving summer heat, strengthening the spleen, stimulating appetite, and moistening dryness. A serving provides approximately 200-250 kcal, low in fat and sugar, rich in dietary fiber and plant protein.

Suitable for：Those suffering from summer heat with thirst, irritability, and poor appetite Those with elevated blood sugar, type 2 diabetes (for bitter melon's hypoglycemic effects) Those with hyperlipidemia, arteriosclerosis, or obesity Those with acne, boils, or red/painful eyes (for clearing heat and reducing fire) Menopausal women (soy isoflavones help regulate endocrine function) Vegetarians focusing on weight management and plant-protein intake General population, in moderate consumption during summer and early autumn

Not suitable for：Those with Spleen-Stomach deficiency cold: Symptoms include frequent abdominal pain, diarrhea, cold sensitivity, and loose stools – bitter melon is cold and tofu is cool; consumption may worsen gastrointestinal discomfort Pregnant women (especially first trimester) : Bitter melon contains quinine, which may mildly stimulate uterine contractions – traditionally believed to carry a miscarriage risk – strictly avoid or consume only under medical supervision Those with hypoglycemia: Bitter melon's blood-sugar-lowering effect may cause dizziness, palpitations, or other hypoglycemic reactions if consumed in large amounts on an empty stomach Those with kidney disease (hyperkalemia, renal insufficiency) : Bitter melon is relatively high in potassium (approx. 256mg per 100g) – strict intake control is required Those with calcium deficiency or osteoporosis (avoid overconsumption) : Oxalates in bitter melon may interfere with calcium absorption – consume in moderation or blanch to reduce oxalate content Those with wind-cold colds, fever, or chills: Consuming cold-nature foods during cold-pattern illnesses may hinder the expulsion of pathogens Those allergic to bitter melon or soy products