～Goya Champuru: How to Make Bitter Melon Delicious & Less Bitter～（ゴーヤチャンプルー）
What is Goya Champuru?
Originating from the beautiful islands of Okinawa, Goya Champuru is a vibrant stir-fry featuring bitter melon (Goya), firm tofu, Spam, and eggs. In the Okinawan dialect, “Champuru” means “to mix,” and this dish is a perfect harmony of textures and flavors.
While Goya is often avoided due to its intense flavor, this recipe is designed to be beginner-friendly. It’s a mild, savory dish that has become a nationwide favorite for summer—perfectly paired with a bowl of steamed rice.
💡 The King of Summer Vegetables
As a nutritionist, I highly recommend Goya during the hot months.
- Vitamin C Powerhouse: Goya contains 75mg of Vitamin C per 100g—that is actually more than the amount found in the same weight of lemon juice!
- The Perfect Pairing: The protein from Spam and tofu helps your body absorb that Vitamin C more efficiently, making this dish a nutritionally balanced masterpiece for fighting summer fatigue.
🍳 Pro Tips: How to Tame the Bitterness
If you are worried about the bitterness, don’t be! Follow these two steps to make it mild and delicious:
- Slice it Thin (2mm): The thinner you slice the Goya, the less intense the bitterness feels.
- The 2-Minute Soak: Goya’s bitter component (momordicin) is water-soluble. Slicing it and soaking it in boiling water for about 2 minutes significantly reduces the sharp bite while keeping the “attractive bitterness” that fans love.
Pro Tip: When shopping, look for Goya with larger bumps on the skin—these tend to be less bitter than those with small, dense bumps!
What Kind of Food is Goya?
Goya, also known as Nigauri (bitter melon) in Japanese, is officially called Bitter Melon or Bitter Gourd in English. As the name suggests, it has a distinct bitter flavor—a sophisticated taste often described as “a flavor for adults.”
- Appearance: The fruit is typically long and spindle-shaped, covered in a bumpy, warty skin.
- A Pro’s Tip for Selection: It is often said that the larger the bumps, the milder the bitterness. If you prefer a less intense flavor, look for Goya with big, smooth-looking bumps.
- Season: While available in many forms, its peak season in Japan is from June to August. It is incredibly versatile and can be enjoyed fried (as tempura), pickled in vinegar, or in savory stir-fries like this one.
Food Composition Table: Bitter Gourd (Balsam Pear), fruit, raw
(Per 100g of edible portion)
| Nutrients | Value | Unit |
| Refuse Characteristics | 15 | % |
| Energy | 15 | kcal |
| Water | 94.4 | g |
| Protein | 1.0 | g |
| Fat (Lipids) | 0.1 | g |
| Carbohydrates | 3.9 | g |
| Ash | 0.6 | g |
| Salt Equivalent | 0 | g |
| Vitamin A (Retinol Activity Equivalent) | 17 | μg |
| Vitamin B1 | 0.05 | mg |
| Vitamin B2 | 0.07 | mg |
| Vitamin B6 | 0.06 | mg |
| Vitamin B12 | (0) | μg |
| Vitamin C | 76 | mg |
🌟 Love Goya? You Might Also Like…
If you enjoy the unique flavor of bitter melon, you must try Koneri, a traditional dish from Oita Prefecture! It’s a nutritious miso-based stir-fry that offers a deeper, savory taste.
👉 [ Stir fried bitter melon with miso It’s unique and nutritious]
📋 NUTRITION FACTS (Per 5 Servings) : Goya Champuru (Bitter Melon & Spam Stir-Fry)
Total Nutrition (Whole Dish)
- Calories: 836 kcal
- Protein: 58.8 g
- Total Fat: 56.1 g
- Total Carbohydrates: 30.1 g
- Salt Equivalent: 9.7 g
Per Serving (1/5 Portion)
- Calories: 167 kcal
- Protein: 11.8 g
- Total Fat: 11.2 g
- Total Carbohydrates: 6.0 g
- Salt Equivalent: 1.9 g
🛒 INGREDIENTS (Serves 5) : Goya Champuru (Bitter Melon & Spam Stir-Fry)
- Firm Tofu (Momen): 300g
- Goya (Bitter Melon): 200g (net weight after removing seeds)
- Spam: 100g (Ham or pork belly can be used as a substitute)
- Eggs: 2
- Bonito Flakes (Katsuobushi): 6g
- Cooking Oil: 5g
- ☆ Sauce Mixture: * Sake: 20g
- Salt: 1g
- Light Soy Sauce (Usukuchi): 15g
- Dark Soy Sauce (Koikuchi): 15g
- Mirin: 10g
- Black Pepper: To taste
- Dashi Stock Granules: 3g
👨🍳How To Make Goya Champuru : Bitter Melon & Spam Stir-Fry
- Tofu Prep: Place the tofu on a plate and microwave for 1 minute. Pat it dry with a paper towel. This quick dietitian’s hack ensures the tofu stays firm during stir-frying and prevents the dish from becoming watery.
- Prepare the Goya: Cut the Goya in half lengthwise. Scoop out the seeds and the white pith. Slice into 2mm crescents and soak in boiling water for 2 minutes, then drain.
- Sauté Tofu & Spam: Cut Spam and tofu into 7mm slices. Heat sesame oil in a frying pan and fry the tofu and spam on both sides. Once both sides are browned, remove from the pan and place on a plate.
- The Scrambled Eggs: Make a quick scramble in the same pan, then remove.
- The Final Stir-fry: Add the goya to a frying pan and stir-fry until slightly softened. Add the tofu and Spam back to the frying pan. Once these ingredients are hot, add the sake, salt, light soy sauce, dark soy sauce, mirin, pepper, and dashi stock granules, mix well, and then stir-fry over high heat.
- Finish: Add the eggs back in, turn off the heat, and toss with the bonito flakes for an extra umami boost.
📖Related Link: Read the Japanese version of this article here! [ゴーヤチャンプルー：ゴーヤとスパムの炒め物]
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