Beef with Ampalaya
Ampalaya, or bitter gourd, is a nutritious vegetable that can be paired with various meats. One excellent pairing is with beef. This Beef with Ampalaya recipe is easy to prepare, healthy, and only takes less than an hour to cook. If you’re looking for a nutritious meal, give this recipe a try.
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Beef with Ampalaya involves marinating beef sirloin in a combination of flavorful ingredients that seep into the tender meat and enhance the taste of the sliced ampalaya. This is a fresh take on the classic recipe, Ampalaya Con Carne. While both recipes involve marinating, this version results in a richer flavor by marinating the beef for a longer time. However, if you prefer a quicker marinade, you can follow the Ampalaya Con Carne recipe.
In this Beef with Ampalaya recipe, I also added baking soda. It acts as a tenderizer, helping to break down the beef’s proteins, resulting in a softer texture. It also helps the meat retain moisture during cooking, making it juicier and more flavorful. This approach brings out the best qualities of the beef and complements the bitterness of the ampalaya.
How to Cook Beef with Ampalaya
- Prepare the ingredients – slice the beef into thin long pieces. Remove the seeds from the bitter gourd (ampalaya) and slice it into serving pieces.
- Marinate The Beef for a Flavorful Base – Combine 1 ½ pounds of beef sirloin with the marinade ingredients: 3 tablespoons of oyster sauce, ¼ cup of soy sauce, 2 teaspoons of sesame oil, 2 ½ teaspoons of cornstarch, ¾ teaspoon of baking soda, 6 minced garlic cloves, 1 thumb-sized piece of minced ginger, and ½ teaspoon of ground black pepper. Mix everything thoroughly to coat the beef evenly. Let the beef marinate for 30 minutes to ensure the flavors soak into the meat, enhancing its taste and tenderness.
- Stir-Fry The Marinated Beef for a Quick Sear – Heat 2 tablespoons of cooking oil in a pan over medium heat. Add the marinated beef slices and stir-fry for about 2 minutes. This step quickly sears the beef, locking in the marinade flavors and creating a rich base for the dish. Once done, transfer the beef to a plate and set it aside.
- Sauté Onion and Bitter Gourd to Build Flavor – Using the same pan, heat the remaining cooking oil. Add the thinly sliced onion and sauté until it softens. Then, add the bitter gourd that has been cored and sliced crosswise. Stir-fry the bitter gourd for 1 minute to slightly soften its texture and blend its flavor with the onion.
- Simmer The Beef and Vegetables – Return the cooked beef to the pan. Pour in ¾ cup of water and cover the pan. Let the mixture boil briefly to infuse the beef and vegetables with the marinade flavors. Then, uncover and simmer while stirring occasionally, allowing the sauce to thicken and coat the ingredients evenly.
- Plate and Serve – Transfer the Beef with Ampalaya to a serving bowl. This dish pairs beautifully with steamed rice for a hearty and healthy meal. Enjoy your dish with a cup of warm rice!
Tips & Tricks
- Choose smooth and smaller ampalaya – Aim for ones that are less wrinkled and have a smooth, firm surface. Avoid the short, dark green ones with heavy wrinkles, as these tend to have a stronger bitter taste. Smaller ampalayas generally have a milder bitterness compared to their larger counterparts, making them a better choice for recipes like Beef with Ampalaya.
- Blanch and rinse with cold water – If you want to further reduce bitterness but still retain the vegetable’s crunch, blanch the ampalaya slices in boiling water for 1–2 minutes. Drain and rinse with cold water immediately to stop the cooking process before adding it to the pan.
- Managing bitterness – Reducing the bitterness of ampalaya, such as by salting, blanching, or soaking in water, can lead to a slight loss of nutrients. These methods may cause water-soluble vitamins like vitamin C to leach out or break down. However, the impact is generally minimal, and the vegetable still retains much of its nutritional value, including fiber, iron, and antioxidants.
How to Prepare Ampalaya
Preparing ampalaya for the Beef with Ampalaya recipe involves simple steps to ensure its natural bitterness is balanced and its texture is just right. It is common to remove both the seeds and the white spongy part inside. This white part, known as the pith, can contribute to the bitterness of the vegetable. By coring the ampalaya thoroughly, you can reduce some of its natural bitterness while maintaining its flavor and texture.
Some prefer to soak the slices in salted water for about 15 to 20 minutes to reduce bitterness, though this step is optional depending on your taste preferences. Rinse the slices afterward to remove excess salt and set them aside for cooking.
Nutritional Benefits of Beef with Ampalaya
Beef with Ampalaya is a dish that combines the nutritional benefits of both beef and ampalaya. eef is a rich source of protein, which supports muscle growth and repair. It also provides essential nutrients like iron, zinc, and B vitamins, which are vital for energy production and maintaining a healthy immune system.
Ampalaya, on the other hand, is packed with fiber, antioxidants, and vitamins such as vitamin C and vitamin A. These nutrients contribute to better digestion, improved skin health, and a stronger immune system. Ampalaya is known for its potential to help regulate blood sugar levels, making it a good choice for those managing diabetes or aiming for a healthier diet. It is one of the many healthy dishes I like, and it is a standout option for a hearty and health-conscious meal.
Suggested Recipes
Ampalaya Salad: This delicious simple salad is the perfect side dish to your fried seafood. It consists of thinly sliced bitter gourd, red onion, and tomato.
Ginisang Ampalaya: Sauteed bitter melon with tomato and scrambled egg.
Chicken with Ampalaya in Oyster Sauce: Boneless chicken slices sauteed with ampalaya and cooked in oyster sauce. This is quick and easy to prepare.
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Beef with Ampalaya Recipe
Ingredients
- 1 ½ lb. beef sirloin sliced into thin pieces
- 2 pieces bitter gourd cored and sliced crosswise
- 1 onion sliced thinly
- 3/4 cup water
- 5 tablespoons cooking oil
Instructions
- Combine beef with all the marinade ingredients. Mix well. Marinade for 30 minutes.1 ½ lb. beef sirloin, 5 tablespoons cooking oil, 3 tablespoons oyster sauce, 1/4 cup soy sauce, 2 teaspoons Sesame oil, 2 ½ teaspoons cornstarch, ¾ teaspoon baking soda, 6 cloves garlic, 1 thumb ginger, ½ teaspoon ground black pepper
- Heat 2 tablespoons of cooking oil in a pan. Add the marinated beef slices. Stir fry for 2 minutes. Transfer to a plate. Set aside.
- Heat the remaining cooking oil on the same pan used to cook the beef. Saute the onion until it softens.1 onion
- Add the bitter gourd. Continue to stir-fry for 1 minute. (see notes below)2 pieces bitter gourd
- Add the beef back into the pan. Pour water. Cover and let boil.3/4 cup water
- Remove the cover and simmer while stirring occasionally until the sauce thickens. (see notes below)
- Transfer to a serving bowl. Serve!
Notes
- Stir-frying the ampalaya – Stir-frying the ampalaya briefly helps lock in the beef’s flavors while preparing the ampalaya’s texture for the next cooking steps. Additionally, it allows the ampalaya’s flavor to slightly mellow, reducing its raw bitterness.
- Stirring while simmering – Stirring ensures the sauce thickens evenly and prevents it from sticking to the pan or forming lumps. It also helps evenly distribute the flavors across the beef and ampalaya.
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