Stuffed Bitter Melon Soup is a Healthy Way to get your Protein and Veggies that are Arguably the Perfect Combination for Healthy Blood Sugar

Stuffed Bitter Melon Soup

Stuffed Bitter Melon Soup, has a beneficial effect on blood sugar via the bitter melon's blood sugar stabilizing properties.   According to Diabetes.co.uk it works like this.

These substances either work individually or together to help reduce blood sugar levels. It is also known that bitter melon contains a lectin that reduces blood glucose concentrations by acting on peripheral tissues and suppressing appetite - similar to the effects of insulin in the brain.

History

According to Wikipedia, Stuffed bitter melon soup is common throughout Southeast Asia, not just Thailand and you might find it in; China, Cambodia, Vietnam or surrounding countries.  It is a favorite traditional recipe that is naturally pretty healthy without much modification needed.   It may have originated in China but is typical fare in Thailand and I ate it there growing up.

Modifications for Health

Stuffed bitter melon soup is typically made with pork, but it varies depending on who makes it in Asia.  You can, of course, stuff it with whatever you want.  If you are vegan, you can use tofu.  You can also use a low sodium broth to decrease sodium.   We always go with low sodium soy sauce too and are looking for a lower sodium fish sauce although we haven't had much luck finding it.  You can also go for healthier noodles like whole grain or vermicelli made with beans.

Finding Bitter Melon

You can find bitter melon in Asian markets during the summer months.   It's a gourd so it's also not too hard to grow if your into that sort of thing.  Without further ado, here is the recipe.

Ingredients

Soup

• 4-5 bitter melon
• 4 green onions, cut 2 inches long
• 32 oz low sodium chicken broth
• 4 cups of water
• 2 tablespoon low sodium soy sauce
• ½ tablespoon fish sauce

Stuffed Chicken

• 1 lb ground chicken breast
• 1 small bundle of glass noodles, soak in water for few minutes and cut it about 1 inch
• 4 garlic cloves
• 2 tablespoon cilantro, stem only
• 1 teaspoon white pepper
• 1 tablespoon sesame oil
• 1 tablespoon low sodium soy sauce

Instructions

1.  Cut bitter melon into 2- 2 ½ inches long. Use a small spoon take the white foaming texture inside the bitter melon out.

2.  Soak them in salt water while you're preparing the chicken stuffed. This will decrease the bitterness of the bitter melon.

3.  Use pestle and mortar or a blender to smash or blend garlic and cilantro together, do it until they have a smooth texture.

4.  Put the ground chicken breast in a big mixing bowl then add the garlic and cilantro mixture, glass noodles, white pepper, sesame oil, low sodium soy sauce into the bowl.

5.  Mix all the ingredients together.

6.  Fill the bitter melon with the chicken stuff.

Stuffed Bitter Melon, Stuffing Bitter Melon

7.  Turn a stove on high heat, add the chicken broth and water into a big pot.

8.  When the broth is heat, slowly add the stuffed bitter melon into the pot and follow. Cook until the bitter melon is soft. When the bitter melon is cooked, its color will change from bright green to yellow to greenish.

Thai Stuffed Bitter Melon Soup

9.  Season the soup with low sodium soy sauce and fish sauce and add the green onions and cook it for few minutes then turn off the stove.  Serve the soup with steamed brown rice or any kind of rice of your choice.

Chicken Stuffed Bitter Melon

Printable Recipe Below

As always, at healthy Thai recipes, we use the healthiest Thai recipes and try to make them even healthier without losing the traditional flavors.   Your health situation is fact dependent so when in doubt check it out with your doctor if you have concerns about the ingredients in any of our recipes.

If you like bitter melon you might like some of these recipes

Thai Bitter Melon, Bitter is Better (ผัดมะระใส่ไก่)

Bitter Melon Curry Shrimp: Why Bitter Foods Stabilize Blood Sugar

Panang Chicken Curry with Winter Melon

Spicy Thai Okra Stew