Bitter Melon Potato Curry

This Bitter Melon Potato Curry recipe is a tasty stew that is easy to prepare. Bitter melon is popular in South American, the Caribbean, Southern Asia, parts of Africa, and Indian cuisines.

This fruit is sold in Asian supermarkets here in the United States of America. They look like bumpy cucumber with a bitter taste that I somehow love. 

What Is Bitter Melon?

Bitter Melon (aka Cerassee, karela, Caraille, African Cucumber, Bitter Apple, Bitter Cucumber, Bitter Gourd) is a vine that grows in tropical or subtropical regions of the world, its leaves and fruit are known for medicinal and culinary uses. Both the ripe and unripe fruit are used in dishes. The unripe fruit is used to make bitter melon juice and the leaves are both used as herbal medicine.

Where To Buy Bitter Melon

Indian and Chinese supermarkets in the USA sell Bitter Melon fruit.. The tea bag and juice are sold in Indian,  West Indian grocery stores, and even on Amazon: Bitter Melon Capsules, Bitter Melon Tea Bags, Bitter Melon Juice. Bitter Melon Seeds.

How To Select Bitter Melon

Choose a bitter melon that is not dark green but pale green in color, The more mature the bitter melon, the less green and bitter it will be.

Growing up in Jamaica, we knew bitter melon as ceras and had a variety that yielded smaller fruits growing wild throughout the island. We grew up drinking the leaves of the plant as a blood cleanser. We made bitter melon tea with the leaves.

As children, we ate the ripened bitter melon fruit that was very sweet, unlike the bitter unripened fruit. I first saw the large bitter melon variety when I moved to England and started cooking this unripened fruit in bitter melon recipes years after I moved to the USA and was living in New Jersey.

This Bitter Melon Potato Curry is just as flavorful as my Jamaican Spicy Curry, Butternut Squash Curry, and my Cabbage Curry.

Bitter Melon Benefits

This unfamiliar vegetable is packed with a powerhouse of nutrition, it contains iron, calcium, phosphorus, vitamins A, C, B1, and B3, and, of course, fiber.

It has blood glucose-lowering properties so people use bitter melon for diabetes and is a known mild laxative that may be helpful in a weight loss program.

How To Cook Bitter Melon Potato Curry

To Cook Bitter Melon Potato Curry, wash bitter melon, cut in half lengthwise, and scoop out all the seeds. Chop the melon into 1/4-inch cubes. Add salt and set aside for 5 minutes(this helps remove bitterness). Rinse bitter melon pieces, drain and set aside.

Heat oil or water in a large saucepan. Saute onion and garlic until onion is soft,  add spices. Stir in bitter melon pieces, potatoes, and stir to coat.

Add coconut milk, water, thyme, bring to a boil. Reduce to a simmer and cover saucepan, cook for 20 minutes or until potatoes are tender. Stir in sea salt and remove from heat.

Serve Bitter Melon Potato Curry deliciously alone or, with Tomato Cucumber Salad, Turmeric Coconut Rice, or Quinoa.

Make Your Own Curry Powder 

My favorite curry powder to use for this recipe is the Chief brand or make my own:

Curry Powder Recipe

• 1 teaspoon turmeric
• 1 teaspoon coriander
• 1/2 teaspoon cumin
• 1/2 teaspoon cardamom

Add the above ingredients in place of store-bought curry powder.

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Bitter Melon Potato Curry

This delicious Bitter Melon Potato Curry dish is easy to prepare. Bitter melon and potato cooked with spices and coconut milk for a flavorful dish, the perfect way to enjoy the health benefits of bitter melon!

5 from 6 votes

Print Pin Rate

Course: Main Course

Cuisine: Indian

Keyword: bitter melon curry, caraille curry

Prep Time: 10 minutes minutes

Cook Time: 25 minutes minutes

Servings: 8

Calories: 137kcal

Equipment

• 1 large saucepan

Ingredients

• 4 cups potatoes chopped
• 1 medium bitter melon deseeded and chopped
• 1 tablespoon coconut oil
• 1 medium onion chopped
• 3 cloves garlic minced
• 2 tablespoons curry powder *See notes about curry powder
• 1 sprig fresh thyme or 1/2 teaspoon dried thyme
• 1/2 cup coconut milk
• 1/2 cup water or vegetable broth
• 1/2 teaspoon salt or to taste
• cilantro leaves for garnish

Instructions

• Wash bitter melon, cut in half, discard seeds and soft tissues, then chop into small pieces. Add salt and set aside for 5 minutes(this helps remove bitterness). Rinse bitter melon pieces, drain and set aside.
• Heat oil in a large saucepan. Saute onion and garlic until onion is soft, about 4 minutes. Add Curry powder or turmeric, coriander, cumin, cardamom. Stir in bitter melon pieces, potatoes and stir to coat.
• Add coconut milk, water, thyme, bring to a boil. Reduce to a simmer and cover saucepan, cook for 20 minutes or until potatoes are tender. Stir in sea salt and remove from heat. Garnish with cilantro leaves.

Nutrition

Calories: 137kcal | Carbohydrates: 22g | Protein: 3g | Fat: 5g | Saturated Fat: 4g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.3g | Sodium: 156mg | Potassium: 556mg | Fiber: 3g | Sugar: 1g | Vitamin A: 78IU | Vitamin C: 32mg | Calcium: 31mg | Iron: 2mg