Baked Sweet & Sour Bitter Gourd
This dish takes bitter gourd and transforms it by baking and coating it in a tangy-sweet glaze. The bitterness mellows out in the oven, and the sour-sweet sauce gives it an addictive flavor. A great option for those looking to include more gut-friendly, anti-inflammatory vegetables in their diet.
Prep & Cook Time
Prep Time: 20 minutes
Cook Time: 25–30 minutes
Total Time: ~50 minutes
Ingredients
For the Bitter Gourd:
2–3 medium bitter gourds
½ tsp salt (for sweating)
1 tbsp olive oil (or any neutral oil)
Optional: ½ tsp turmeric
For the Sweet & Sour Sauce:
1 tbsp tamarind paste (or 2 tbsp lemon juice or vinegar)
1–2 tsp jaggery, brown sugar, or maple syrup
1 tsp soy sauce or tamari (optional)
½ tsp chili flakes or ¼ tsp paprika
1 tsp grated ginger
Salt to taste
1–2 tbsp water (to adjust consistency)
Instructions
Step 1: Prep the Bitter Gourd
1. Wash and thinly slice the bitter gourds into rings or half-moons (remove seeds if large).
2. Sprinkle with ½ tsp salt and let sit for 15–20 minutes. This draws out excess bitterness.
3. Rinse well and pat dry.
Step 2: Bake the Bitter Gourd
1. Preheat oven to 400°F (200°C).
2. Toss the slices with olive oil (and turmeric, if using).
3. Spread on a baking tray lined with parchment paper.
4. Bake for 20–25 minutes, flipping halfway, until golden and slightly crisp at edges.
Step 3: Make the Sweet & Sour Glaze
1. In a small pan, mix all sauce ingredients and simmer for 2–3 minutes until slightly thickened.
2. Taste and adjust the sweetness, tanginess, or heat.
Step 4: Combine
1. Toss the baked bitter gourd slices in the warm sauce to coat evenly.
2. Serve warm or at room temperature.
Tips & Notes
More crunch: Bake a bit longer or broil for 2 minutes at the end.
Add umami: A dash of soy sauce or miso in the glaze can deepen the flavor.
Add-ins: Try with sauteed onions or roasted peanuts for texture.
Serving suggestion: Enjoy with rice, chapati, or as a healthy snack.
Frequently asked questions FAQs
Q: Can I skip salting the bitter gourd before baking?
A: You can, but salting and rinsing significantly reduces bitterness.
Q: Is this diabetic-friendly?
A: Yes, bitter gourd is great for blood sugar control. Use a low-glycemic sweetener like stevia if needed.
Q: Can I air-fry instead of baking?
A: Yes! Air fry at 375°F (190°C) for 12–15 minutes, shaking halfway.
Q: How long does it keep?
A: Up to 3–4 days in the fridge. Reheat in the oven or skillet to restore crispness.
Nutritional Information
Rough estimate for 1 of 4 servings:
Calories: ~90
Fat: 4g
Carbs: 12g
Fiber: 3g
Sugar: 5g
Protein: 2g
Sodium: ~200mg