Canh Khổ Qua Nhồi Thịt
Lẩu & Canh • Việt Nam
Về Canh Khổ Qua Nhồi Thịt
Bitter melon soup stuffed with ground pork — cooling Tết dish
How to Make Canh Khổ Qua Nhồi Thịt (Traditional & Healthy Version)
Canh Khổ Qua Nhồi Thịt, or stuffed bitter melon soup, is a beloved traditional Vietnamese dish that beautifully captures the balance of flavors central to Vietnam cuisine. Originating from family homes and bustling markets throughout Vietnam, this soup features tender bitter melon (khổ qua) filled with a savory pork mixture, simmered in a clear, delicate broth. The subtle bitterness of the melon complements the umami of seasoned pork and the aromatic broth, resulting in a comforting, refreshing meal. This soup is often served as part of daily family meals, especially during Lunar New Year (Tết), symbolizing overcoming hardship and welcoming good fortune. Its light, nourishing qualities make it a popular choice for health-conscious diners, as bitter melon is known for its numerous health benefits. The dish’s gentle flavors and minimal oil content make it ideal for those seeking a wholesome and authentic taste of Vietnam. Canh Khổ Qua Nhồi Thịt is both filling and hydrating, perfect for anyone looking to explore Vietnamese culinary tradition while keeping nutrition in mind.
Ingredients(for 1 bowl per person (approx. 350ml))
- 2 medium Bitter melon (khổ qua) (Choose firm, green melons)
- 150g Lean ground pork (Thịt heo nạc)
- 10g Wood ear mushrooms (Nấm mèo, soaked and chopped)
- 15g Glass noodles (Miến, soaked and cut)
- 2 stalks Green onion (Hành lá, finely chopped)
- 1 tbsp Fish sauce (Nước mắm)
- 1/2 tsp Pepper (Tiêu)
- 1/2 tsp Salt (Muối)
- 600ml Chicken or vegetable broth (Nước dùng gà hoặc rau củ)
- 2 sprigs Coriander (Ngò rí, for garnish) - optional
Instructions
- 1
Prepare the bitter melons by slicing them into 5cm pieces and removing seeds. Rinse and set aside.
5 minutes
Soak bitter melon in salted water to reduce bitterness.
- 2
Soak wood ear mushrooms and glass noodles in warm water for 10 minutes. Chop mushrooms and cut noodles into short lengths.
5 minutes
Ensure mushrooms are soft and noodles pliable for easy mixing.
- 3
In a bowl, mix ground pork, mushrooms, noodles, green onion, fish sauce, pepper, and salt until well combined.
3 minutes
Mix gently to keep stuffing light and tender.
- 4
Stuff the bitter melon pieces with the pork mixture, packing firmly but not overfilling.
4 minutes
Stuff evenly to ensure even cooking and prevent splitting.
Why This Dish is Healthy
This Vietnamese soup is a healthy choice due to its emphasis on fresh vegetables, lean protein, and minimal oil. Bitter melon is renowned for its blood-sugar-lowering properties, making it beneficial for diabetics and those seeking weight control. The use of lean pork, mushrooms, and glass noodles creates a balanced meal with essential amino acids, vitamins, minerals, and dietary fiber. Its gentle cooking method preserves nutrients and avoids excess fats.
Canh Khổ Qua Nhồi Thịt is packed with nutrients from bitter melon, including vitamin C, potassium, and antioxidants. Lean pork provides high-quality protein, while wood ear mushrooms add fiber and minerals. The soup is low in saturated fat and calories, making it suitable for weight management. Glass noodles contribute complex carbohydrates, while the clear broth keeps sodium levels moderate and hydration high. Overall, this dish supports immune health, digestion, and muscle maintenance.
Pro Tips
- 💡Tip 1: Choose younger, firm bitter melons for milder bitterness.
- 💡Tip 2: Soak bitter melon in salted water for 10 minutes to reduce harshness.
- 💡Tip 3: Skim off any foam during simmering for a clear broth and refined taste.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove to maintain texture. Avoid freezing, as bitter melon may become mushy.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 45.0 kcal |
| Protein | 4.0 g |
| Carbohydrates | 4.0 g |
| Total Fat | 1.5 g |
| Fiber | 2.0 g |
