Yasai Goya Champuru

Yasai Goya Champuru is a vibrant stir-fry dish featuring goya (bitter melon) alongside a medley of fresh vegetables, tofu, and savory seasonings. This refreshing and nutritious dish embodies the flavors of Okinawa, making it a delightful vegetarian main course.

Ingredients

• Goya (bitter melon) - 200 grams
• Firm tofu - 150 grams
• Carrot - 1 medium, julienned
• Bell pepper (red or green) - 1 medium, sliced
• Onion - 1 small, thinly sliced
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Salt - to taste
• Black pepper - to taste
• Green onions - 2 stalks, chopped (for garnish)

Steps

1. 1. Begin by preparing the goya: slice it in half lengthwise, scoop out the seeds, and then slice it thinly. Sprinkle with a pinch of salt and let it sit for 10 minutes to reduce bitterness.
2. 2. While the goya is resting, press the firm tofu to remove excess moisture, then cut it into bite-sized cubes.
3. 3. Heat sesame oil in a large skillet or wok over medium heat. Add the minced garlic and grated ginger, sautéing for about 1 minute until fragrant.
4. 4. Add the sliced onion and carrot to the skillet, stirring frequently for about 3-4 minutes until they start to soften.
5. 5. Incorporate the sliced goya and bell pepper, cooking for another 5-6 minutes until the vegetables are tender but still vibrant.
6. 6. Gently add the cubed tofu to the skillet, followed by the soy sauce. Stir carefully to combine, cooking for an additional 3-4 minutes until everything is heated through.
7. 7. Season with salt and black pepper to taste. Remove from heat.
8. 8. Serve hot, garnished with chopped green onions.

Nutrition

• Calories: 250
• Protein: 15 g
• Carbs: 20 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.2 L

Health Benefits

• Rich in vitamins and minerals, particularly vitamin C and potassium.
• Contains antioxidants that may support overall health and reduce inflammation.

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