BITTER GOURD
(Curcurbita moschata)

These bitter gourds were grown as part of the Breaking Vegetable Boundaries organic research project led by Cornell University plant breeders Michael Mazourek and Phillip Griffiths. These novel vegetables are being trialed on organic farms across the Pacific Northwest, Northeast, and Southeast. The goal is to help farmers introduce new and exciting crops that align with changing consumer preferences - ultimately offering eaters healthier, more flavorful, and more diverse vegetable choices.

Known as karela (Hindi/Urdu), goya (Okinawan/Japanese), and ampalaya (Tagalog), bitter gourds (also called bitter melons) have long been cherished across Asia, Africa, and the Caribbean for their distinctive flavor and health benefits.

These warty, vine-grown fruits are a staple in cuisines from India to Nigeria to the Philippines. They show up in bold, comforting dishes: stir-fried with egg in China, stuffed with spices and stewed in India, sautéed with tomato and onion in the Caribbean, and simmered in miso soup in Okinawa. While their bitterness can be intense, it’s often embraced. It can also be tempered through cooking or balanced with strong seasonings.

Bitter gourds are rich in vitamin C, folate, and antioxidants, and have been used for generations in traditional medicine to support digestion and regulate blood sugar levels.

How to prepare:

Bitter gourds are generally consumed cooked in the green or early yellowing stage. The young shoots and leaves may also be eaten as greens. The fruit is bitter raw but can be soaked in cold salted water and drained, or parboiled for a few minutes to help mellow the bitterness. 

Goya Champuru: a popular Okinawan dish featuring bitter gourd (goya) stir-fried with pork (or sometimes Spam), tofu, bonito flakes, and egg.

Ginisang Ampalaya: a popular Filipino dish made by stir-frying sliced bitter gourd (ampalaya) with garlic, onions, tomatoes, and sometimes shrimp or meat. The dish is typically seasoned with fish sauce and often includes scrambled eggs.

Pavakka Kichadi: a traditional Indian dish featuring bitter gourd (pavakka) cooked in a spiced yogurt-based sauce which helps offset and compliment the bitterness.

Canh Khổ Qua: a traditional Vietnamese soup made with bitter gourd (khổ qua) that's typically stuffed with ground pork and cooked in a clear, savory broth.