Refreshing and Crunchy Vegan Bitter Melon Salad Recipe

Are you aware that bitter melon is not only a nutritious ingredient but can also be turned into a refreshing and appealing vegan salad? Let’s explore how to make vegan bitter melon salad with its unique flavor, crunchiness, and health benefits. This is definitely a perfect choice to cool down during hot summer days.

Why You Should Try Vegan Bitter Melon Salad

Vegan bitter melon salad is not just a delicious dish but also offers numerous nutritional benefits:

• Body cooling: Bitter melon has a cooling effect, effectively reducing heat, especially suitable during summer.
• Supports vegan health: Provides ample fiber, protein from tofu, and fresh vegetables.
• Easy to prepare: Ingredients are easy to find, and the process is simple, suitable for everyone.
• Stabilizes blood sugar: Components in bitter melon help control blood sugar levels, very beneficial for diabetics.

Vegan bitter melon salad ingredients

Preparing the Ingredients

To get started, you will need the following ingredients:

• Bitter melon: 2 pieces (choose fresh, sparsely spined, dark green ones).
• Tofu: 1 piece (pre-fried tofu or white tofu fried until golden).
• Carrot: 1 small.
• Cucumber: 1 piece.
• Roasted peanuts: 50g.
• Herbs: Thai basil, Vietnamese coriander, cilantro.
• Seasonings: Soy sauce, sugar, lime (or rice vinegar), chili, minced garlic, cooking oil.
• Vegan seasonings: Vegan MSG or ground shiitake mushrooms, vegan fish sauce (optional).

Tips for Choosing Less Bitter Bitter Melon

• Choose large and sparse-spined fruits: These are usually less bitter.
• Avoid bruised or blackened fruits: Fresh bitter melon will have a shiny surface and dark green color.

Choosing the right bitter melon

Detailed Instructions for Making Vegan Bitter Melon Salad

Step 1: Preparing Bitter Melon

1. Wash the bitter melon, cut it in half, remove the seeds, and slice thinly.
2. Soak the bitter melon in salted water for about 15 minutes to reduce bitterness.
3. Rinse with clean water and let it drain.
4. Tip: Briefly blanch the bitter melon in boiling water for about 1 minute, then soak in ice water to maintain crunchiness and reduce bitterness.

Step 2: Preparing Other Ingredients

1. Cut the tofu into small cubes or thin slices according to preference.
2. Peel the carrot and shred it into thin strips.
3. Wash the cucumber, slice thinly or carve into decorative shapes.
4. Wash the herbs, chop finely.
5. Crush the roasted peanuts.

Step 3: Making the Salad Dressing

1. Mix the following ingredients in a bowl:
   • 3 tablespoons of soy sauce.
   • 2 tablespoons of sugar.
   • 2 tablespoons of lime juice (or rice vinegar).
   • 1 tablespoon of minced garlic and chili.
   • 1/2 teaspoon of vegan MSG (or ground shiitake mushrooms).
   • A little water if needed.
2. Stir well until the sugar dissolves completely and taste to adjust the seasoning to your liking.

Step 4: Mixing the Salad

1. Place the bitter melon, tofu, carrot, and cucumber in a large bowl.
2. Pour the salad dressing evenly over the top.
3. Gently mix to ensure the ingredients are well coated with the dressing.
4. Let the salad sit for about 10-15 minutes to absorb the flavors.

Step 5: Finishing and Enjoying

1. Arrange the salad on a plate, sprinkle with roasted peanuts and herbs.
2. Enjoy immediately while still cold to fully appreciate the fresh flavors.

“Vegan bitter melon salad is an ideal nutritionally balanced dish for hot summer days. The mild bitterness of the melon combined with the sweet crunch of carrots and the rich flavor of roasted peanuts creates an unforgettable harmony.” – Nutritionist Nguyen Thi Lan.

Finished vegan bitter melon salad

Creative Variations for Vegan Bitter Melon Salad

If you want to get creative, you can try the following variations:

• Add other vegetables: Purple cabbage, bean sprouts, onions.
• Replace tofu: Use wood ear mushrooms, straw mushrooms, or oyster mushrooms.
• Use sesame dressing: Replace the regular salad dressing with sesame dressing for a distinctive flavor.

Tips for a Better Vegan Bitter Melon Salad

• Choose fresh ingredients: Fresh bitter melon will have a natural sweetness and be less bitter.
• Thorough preparation: Soak bitter melon in salted water or briefly blanch in boiling water to reduce bitterness.
• Make tasty salad dressing: Adjust the ratio of soy sauce, sugar, lime, and chili to suit your taste.
• Mix gently: Avoid over-mixing to maintain the crunchiness of the vegetables.

“Feel free to experiment with different seasonings to create a vegan bitter melon salad with your personal touch. A bit of spicy chili and a touch of sweet sugar will create an unforgettable flavor.” – Vegan Chef Tran Van Tu.

Health Benefits of Bitter Melon

Not only delicious, bitter melon also offers significant health benefits:

• Stabilizes blood sugar: Improves insulin utilization, very beneficial for diabetics.
• Boosts immunity: Rich in vitamin C and antioxidants, protecting the body from diseases.
• Aids digestion: Stimulates the digestive system and reduces indigestion symptoms.
• Effective weight loss: Low in calories and high in fiber, helping you feel full longer.

Conclusion

Vegan bitter melon salad is a delicious, nutritious, and easy-to-make dish at home. With the detailed instructions above, you can easily prepare this salad to enjoy with your family. Give it a try and share your experience with “Sổ Tay Món Ăn”!

FAQ: Frequently Asked Questions About Vegan Bitter Melon Salad

• Question: How can I make bitter melon less bitter?
  Answer: Soak bitter melon in salted water, briefly blanch in boiling water, or rub with salt before slicing.
• Question: Can I replace tofu with other ingredients?
  Answer: Yes, you can replace it with mushrooms, boiled soybeans, or other vegetables.
• Question: How long can the salad dressing be stored?
  Answer: Store in the refrigerator for about 2-3 days.
• Question: Is this salad suitable for dieters?
  Answer: Yes, this salad is low in calories and high in fiber, very suitable for dieters.
• Question: Can I add other seasonings to the salad dressing?
  Answer: Yes, you can add lemongrass, galangal, or other herbs to enhance the flavor.
• Question: What can I serve this salad with?
  Answer: It can be served with white rice, vermicelli, or as an appetizer.