Bitter Melon and Tofu Salad ゴーヤの白和え

Recipe Highlights My mom never cooked bitter melon, so I came to this vegetable late. My first try didn’t win me over. Later, readers asked me for Japanese bitter melon recipes, and I knew exactly what to make. My Bitter Melon and Tofu Salad dresses this veggie in shiraae (白和え), a mashed tofu and sesame dressing. The dish tastes gentle and mellow, and it won me over! Here’s why I keep coming back to this recipe: - Ready in 20 minutes: Quick and simple prep with standard kitchen tools. - No mayonnaise needed: Light, healthy, and naturally creamy from mashed tofu. - 100% vegan and vegetarian: Packed with clean plant-based protein from medium-firm tofu. - Milder bitter flavor: My simple salting and blanching method tames the vegetable’s natural sharp bite. Plus, the sesame’s richness, a little sweetness, and soy sauce’s saltiness are what round out the bitterness—don’t skip any one of them. If you love mashed tofu or bitter melon stir-fry dishes, try my Green Bean Shiraae, Goya Champuru, and Stir-Fried Bitter Melon and Eggplant with Miso recipes next! What is Bitter Melon? Bitter melon—also known as bitter gourd, goya (ゴーヤ), or nigauri (にがうり)—is a tropical vine vegetable popular in Okinawa and Kyushu cuisine. The signature bitterness comes from natural compounds called momordicine and cucurbitacins that work as the plant’s natural pesticide. Darker green unripe melons have a stronger bitter bite, while lighter or yellowish melons are milder. Rich in Vitamin C, antioxidants, and dietary fiber, it is a staple of the healthy Okinawan diet. Ingredients for Bitter Melon and Tofu Salad - Bitter melon (Goya): Look for firm, umblemished gourds at Asian or Japanese grocery stores. Darker green melons taste more bitter; paler, slightly yellow-green ones are milder. They generally peak late spring through summer in the U.S. - Medium-firm tofu (momen dofu): Holds enough structure to create a creamy dressing without making the salad watery. - Toasted white sesame seeds: Ground fresh for a nutty, aromatic base. - Toasted sesame oil: Adds depth and rich flavor to the shiraae dressing. - Fresh ginger: Adds a slight spicy kick to balance the tofu. - Pantry seasonings: Soy sauce (or tamari for gluten-free), sugar, kosher salt. Find the printable recipe with measurements below. Jump to RecipeHow to Make Bitter Melon and Tofu Salad - Drain the tofu. Wrap the tofu block in a paper towel and microwave for 1–1½ minutes (1000W) to release excess moisture. (Alternatively, press wrapped tofu the old-fashioned way with a heavy weight on top for 30–45 minutes.) Discard the liquid, break into bite-sized pieces, and let cool completely. - Prep the bitter melon. Cut lengthwise and scoop out the seeds and white inner pith with a spoon. Slice crosswise into thin ⅛-inch (3 mm) pieces. Salt the slices and let them sit for 5 minutes to draw out moisture. - Boil and cool. Cook the salted slices in boiling water for 30–50 seconds. Drain, submerge in ice water for 1 minute, and pat thoroughly dry with a towel. - Prepare the shiraae dressing. Grind the toasted sesame seeds with a mortar and pestle, . Stir in grated ginger, sesame oil, soy sauce, sugar, salt, and the cooled tofu until creamy. - Toss and serve. Add the bitter melon and toss until combined. Serve immediately at room temperature, or chill for 30 minutes. Make Ahead Tips - Boil the bitter melon early – I cook, cool, and dry the slices ahead, then chill them until I mix the salad. - Drain the tofu ahead – This leaves less to do at dinnertime. Storage Tips To store: Enjoy this bitter melon salad the same day you make it. The tofu keeps releasing moisture and thins the dressing, so leftovers and freezing do not work here. Variations Feel free to mix and match ingredients based on what you have in your kitchen: - Miso shiraae. Stir a spoonful of miso into the dressing for a deeper, saltier flavor. I do the same in my Green Bean Shiraae. - Other vegetables. This creamy tofu dressing pairs wonderfully with blanched green beans, spinach, carrots, komatsuna, or edamame. Try shungiku, too, as seen in my Chrysanthemum Greens and Tofu Salad. - Mushrooms & seaweed. Fold in cooked shiitake, shimeji, or enoki mushrooms for extra umami. Rehydrated hijiki seaweed is another delicious addition. - Gluten-free option. Simply swap the soy sauce for tamari or gluten-free soy sauce. What to Serve with Bitter Melon and Tofu Salad Because Bitter Melon and Tofu Salad provides light plant-based protein and a gentle bitter flavor, it pairs wonderfully with rich main courses, bright vegetable stir-fries, and warm miso soups. Round out a complete Japanese meal with these balanced dishes: - Ginger Pork – The sweet-savory ginger glaze of this pan-fried main dish beautifully balances the salad’s subtle bitterness. - Stir-Fried Tomatoes and Eggs – Juicy tomatoes and soft-scrambled eggs bring vibrant color and a mild tang to the dinner table. - Natto Miso Soup with Okra – A warm, savory soup with a silky texture that nicely echoes the creamy tofu dressing. - Pickled Napa Cabbage – Crisp, salty Japanese pickles (tsukemono) that reset the palate between richer dishes. FAQ Can I use silken tofu? No. Silken tofu contains too much water and will make the dressing runny. Stick to medium-firm tofu (momen dofu) for the correct texture. Can I make this dish ahead of time? You can prep the bitter melon and the tofu dressing ahead of time. However, toss them together shortly before serving, as tofu releases water when stored for extended periods. Can I skip the boiling step? No. Raw slices taste sharply bitter and stay tough. Boiling softens both the edge and the texture. I’d love to hear how your Bitter Melon and Tofu Salad turned out! 💛 Please leave a star rating and comment below to share your experience. Your feedback not only supports Just One Cookbook but also helps other home cooks discover recipes they can trust. Bitter Melon and Tofu Salad Ingredients - 14 oz medium-firm tofu (momen dofu) (1 block) - 8 oz bitter melon (bitter gourd or goya) (1 piece) - ½ tsp Diamond Crystal kosher salt For the shiraae dressing - 1 inch ginger - 4 Tbsp toasted white sesame seeds - 2 Tbsp toasted sesame oil - 1 tsp soy sauce - 1½ tsp sugar Instructions - Gather all the ingredients. Bing a medium pot of water to a boil. To Prep the Tofu - Drain 14 oz medium-firm tofu (momen dofu). Wrap in 2 layers of paper towels and place on a microwave-safe plate. Microwave for 1–1½ minutes (1000W) to draw out moisture. Break into bite-sized pieces and let drain further while prepping other ingredients. To Prep the Bitter Melon - Slice 8 oz bitter melon (bitter gourd or goya) in half lengthwise. Scrape out the seeds and white pith with a spoon. Cut it crosswise into ⅛-inch (3-mm) slices or thinner, if you prefer. Toss the slices with ½ tsp Diamond Crystal kosher salt and let sit in a colander for 5 minutes to draw out excess bitterness.Nami's Tip: Removing the pith and salting help reduce the bitterness. - Cook the salted bitter melon in boiling water for 30–50 seconds to your desired texture.Drain the water, then submerge the bitter melon in ice water for 1 minute to cool. Pat dry with a clean kitchen towel to keep the salad from being watery. Nami's Tip: No need to rinse off the salt after resting—boiling the melon directly washes away excess surface salt and reduces bitterness while keeping the flavor balanced. To Assemble the Salad - Peel 1 inch ginger, grate (I use a ceramic grater), and measure 1 tsp ginger with the juice. Grind 4 Tbsp toasted white sesame seeds with mortar and pestle, leaving some seeds whole for texture. - In a large bowl, combine the ground sesame seeds, 1 tsp ginger, 2 Tbsp toasted sesame oil, 1 tsp soy sauce, and 1½ tsp sugar. Drain excess liquid from the tofu, then and break and crumble it with your hands into the bowl. Mix everything together, mashing the tofu into small pieces. - Add the bitter melon and toss until combined. To Serve - Serve at room temperature, or chill it for 30 minutes first. To Store - Enjoy the salad the same day you make it. The tofu continues to release moisture and waters down the dressing, so it doesn't hold up as leftovers. Notes - Miso shiraae. Stir a spoonful of miso into the dressing for a deeper, saltier flavor, like in my Green Bean Shiraae. - Other vegetables. Swap or add blanched green beans, spinach, carrots, komatsuna, or shungiku, like in my Chrysanthemum Greens and Tofu Salad. - Mushrooms and seaweed. Fold in cooked shiitake, shimeji, or enoki mushrooms or rehydrated hijiki seaweed for extra umami. - Gluten-free. Use tamari or gluten-free soy sauce in place of standard soy sauce. Nutrition Did you make this recipe? Tag @justonecookbook on Instagram so we can see your delicious creation! Editor’s Notes: This post was originally published on February 19, 2013, and republished with more detailed tips and instructions on August 23, 2026.