do you know goya?

Courtney Takabayashi
June 10, 2025
food

When I lived in Okinawa to teach English, a common question my new friends would ask me was, “Do you know goya?”

At first, I didn’t understand what they meant. Were they asking me if knew someone named “Goya”? I eventually found out it was their way of asking me, “Have you ever eaten goya, or bitter melon?” It turns out most foreigners don’t care for it because it’s so bitter. I’d only eaten bitter melon with pork at Chinese restaurants, and even then, I’d just poke the pork out of the middle and give the bitter gourd pieces to my husband.

I basically did my husband a favor because bitter melon has health benefits! According to a report published in the National Library of Medicine, bitter melon has shown a potential therapeutic benefit in diabetes and obesity-related conditions. The Mayo Clinic says that bitter melon contains a chemical that functions like insulin, which can help reduce blood sugar levels.

Well, goya is very popular in Okinawa, and they’ve found interesting and delicious ways to prepare it. Here’s a recipe, for goya namasu, or pickled bitter melon.

GOYA NAMASU
You can find bitter melon at specialty Asian grocery stores as well as a few farmers markets around the Islands.

Ingredients

  • ¼ cup rice vinegar
  • 2 Tbsp. sugar
  • 2 bitter melon
  • 1 tsp. Hawaiian salt

Instructions
Mix rice vinegar and sugar in a bowl and set aside.

Slice bitter melon lengthwise and scrape out pith and seeds with a spoon. Slice bitter melon thinly on the diagonal and place in a bowl. Add enough water to cover and add salt.

Stir to combine. Let stand 30 minutes or longer (no need to refrigerate). Drain and squeeze out as much water as possible. Place in a bowl and add vinegar mixture. Make more dressing, if desired. Cover and refrigerate several hours or overnight.

 

GOYA CHAMPURU
Another popular bitter melon dish in Okinawa is goya champuru. Champuru means “something mixed” in Okinawan (which is different from Japanese). It’s a stir-fry dish that usually consists of tofu, vegetables, and meat, but you can use anything. Of course, since goya is so popular in Okinawa, they add it to their champuru. Here’s an article we wrote about tofu champuru, and below is a modified version to make with bitter melon. But remember, you can use any ingredients you want or have on hand!

Ingredients

  • 1 large bitter melon
  • 1 block extra-firm tofu
  • ½ Tbsp. mirin
  • ½ tsp. shoyu
  • 1 tsp. dashi powder
  • 2 Tbsp. oil (we used avocado oil), divided
  • 2 eggs, beaten
  • Salt and pepper to taste
  • Bonito flakes (optional)

Instructions
Slice bitter melon lengthwise and use a spoon to scrape out pith and seeds. Slice into half-moon pieces about ½ inch thick. If you want to make it less bitter, you can sprinkle with salt, let sit for 10 minutes, rinse under cold water, and dry before using.

Drain and press tofu to remove excess moisture. Cut into 1-inch cubes.

In a small bowl, mix mirin, shoyu, and dashi powder.

Heat a tablespoon of oil in a frying pan. Fry tofu for a few minutes until outside is brown. Remove from pan.

Heat the remaining oil and fry goya for about 1 minute on low- to medium heat until tender.

Return tofu to pan and pour in mirin mixture. Once tofu and bitter melon are well-coated, add eggs. Fry until eggs are cooked. Add salt and pepper to taste. If you like bonito, add it on top. That’s it!

Eat healthy
It may seem like a challenge, but eating healthy doesn’t have to be a chore. Here are some recipes that are delicious and wholesome:

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