ピリ辛ゴーヤの炒め物 – ヘルシーで風味豊か
(Zesty Bitter Melon Stir Fry – Healthy & Flavorful)
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材料
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300 grams Bitter melon
(Choose fresh and firm bitter melon)
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4 pieces ニンニクの cloves
(Finely minced)
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1 piece Red chili
(Sliced thinly, adjust for spice preference)
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1.5 tbsp 醤油
(Use low sodium soy sauce for milder saltiness)
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1 tbsp ごま油
(For aroma and flavor)
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2 tbsp 植物油
(For stir-frying)
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0.5 tsp 塩
(お好みに調整してください)
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0.5 tsp 砂糖
(Balancing the bitter flavor)
(Choose fresh and firm bitter melon)
(Finely minced)
(Sliced thinly, adjust for spice preference)
(Use low sodium soy sauce for milder saltiness)
(For aroma and flavor)
(For stir-frying)
(お好みに調整してください)
(Balancing the bitter flavor)
栄養
- 分量: 3
- 1人分の量: 1 bowl (180g)
- Calories: 120 kcal
- Carbohydrates: 18 g
- Protein: 3 g
- Fat: 5 g
- Fiber: 3 g
- Sugar: 4 g
- Sodium: 450 mg
- Cholesterol: 0 mg
- Calcium: 40 mg
- Iron: 1.2 mg
作り方
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1 - Prepare Bitter Melon:
Slice the bitter melon in half lengthwise; scoop out seeds using a spoon. Thinly slice into half-moon shapes. To reduce bitterness, soak slices in salted water for 10 minutes (optional).
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2 - Mince Garlic and Slice Chili:
Peel and finely mince garlic cloves. Thinly slice the red chili if using.
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3 - Heat Oils:
In a wok or large skillet, heat vegetable oil over medium-high heat. Add sesame oil for aroma once oil is hot.
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4 - Sauté Garlic and Chili:
Add minced garlic and sliced chili to hot oil. Stir-fry briefly until fragrant but not burned.
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5 - Cook Bitter Melon:
Drain bitter melon slices from soaking water, pat dry. Add to wok and stir-fry continuously for about 5 minutes until crisp-tender.
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6 - Season the Dish:
Add soy sauce, salt, and sugar to the bitter melon. Stir well to combine and let the flavors meld for 1-2 minutes.
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7 - Serve:
Turn off heat and transfer to serving plate. Serve hot with steamed rice or as a flavorful side.
Slice the bitter melon in half lengthwise; scoop out seeds using a spoon. Thinly slice into half-moon shapes. To reduce bitterness, soak slices in salted water for 10 minutes (optional).
Peel and finely mince garlic cloves. Thinly slice the red chili if using.
In a wok or large skillet, heat vegetable oil over medium-high heat. Add sesame oil for aroma once oil is hot.
Add minced garlic and sliced chili to hot oil. Stir-fry briefly until fragrant but not burned.
Drain bitter melon slices from soaking water, pat dry. Add to wok and stir-fry continuously for about 5 minutes until crisp-tender.
Add soy sauce, salt, and sugar to the bitter melon. Stir well to combine and let the flavors meld for 1-2 minutes.
Turn off heat and transfer to serving plate. Serve hot with steamed rice or as a flavorful side.
ピリ辛ゴーヤの炒め物 – ヘルシーで風味豊か :の詳細
About Bitter Melon Stir Fry
Bitter melon, known for its distinctive bitter taste, is a vegetable popular in Asian cuisine, especially in countries like Singapore, India, and China. This stir-fry recipe brings out a balanced flavor—letting the signature bitterness shine while mellowed by garlic, soy sauce, and a pinch of sugar. The gentle crunch of lightly cooked bitter melon adds enjoyable texture.
TIP: To reduce harsh bitterness, soaking bitter melon slices in salted water before cooking helps, though some may prefer the stronger flavor.
Bitter melon is celebrated not only for taste but also for medicinal benefits, believed to help regulate blood sugar and support digestion.
This simple, quick stir-fry is a perfect vegetarian dish and pairs excellently with steamed rice or as a side to a protein main course. Adjust chili to spice preference for a warming kick.
With an emphasis on fresh, minimal ingredients and fast cooking, this recipe is beginner-friendly and highlights how traditional Asian flavors celebrate vegetables in their unique way.
