Learn how to make Ensaladang Ampalaya, a refreshing Filipino bitter melon salad that’s healthy, vegan, and bursting with flavor.
Ensaladang Ampalaya is a bright, tangy Filipino salad composed of bitter melon, tomatoes, and onions. It’s the perfect balance of bitter and refreshing, often served as a side to grilled or fried dishes.
Growing up, my Ilocano mother cherished the bold flavors of Ensaladang Ampalaya. She always said, “the more bitter, the better.” This salad, with its crisp bitter melon and tangy dressing, was a staple at our table, often enjoyed with nothing but freshly steamed rice.
Today, I’m sharing a vegan version of this traditional favorite, just as refreshing and flavorful, but with a modern, plant-based twist.
Most Filipino dishes are meant for sharing. We usually have plates of proteins and vegetables served family-style, always with rice at the center of the meal. When we serve fried or grilled fish or meat, we love to pair it with a salad and ensalada is one of those must-haves. Ensaladang Ampalaya pairs beautifully with rich, savory dishes because it freshens the palate after every bite.
This salad is prepared using raw bitter melon, which is mellowed by rubbing it with salt and rinsing it off. My mum loves this dish; she could eat it with just rice and nothing else. She prefers it truly bitter, so when she makes it for herself, she skips the salting step entirely. I grew up hearing her say, “the bitter, the better,” and I think I inherited that love for strong flavors, too.
My mum is Ilocano, and like many Ilocanos, she enjoys her bitter melon salad with bagoong, Filipino fermented fish paste.
This recipe shows how to make a mellow, vegan-friendly version, but you can always skip the salting and washing step if you’ve grown to love bitter melon’s natural flavor.
What is ensaladang ampalaya?
Ensalada means salad and amapalaya means bitter melon. It is quite straightforward and easy to put together. This is a home cooked dish and not usually found in places to eat. Ensaladang amapalaya is also called ampalaya salad. Whichever it is called this dish is delightfully fresh and delish.
Ingredients and substitutions for ensaladang ampalaya
The ingredients listed below except for the bitter melon could be substituted or omitted. This ensaladang amapalaya recipe is vegan. You are very much welcome to try it with bagoong, Filipino fermented fish, or fish sauce to experience the Ilocano way of making bitter melon salad.
Bitter melon
Salt
Red Onion – substitute with other types of onion and even shallots
Tomatoes – plum tomatoes were used in the recipe but use any tomatoes available to you, keep in mind the water content and slice them as small as you prefer to go with the slices of bitter melon
Soy sauce – make it with tamari sauce to go gluten-free or if you have fermented fish or fish sauce give it a try, however, the latter ingredients will not make the dish vegan anymore.
Ground black pepper or chilli pepper
Ingredient Substitutions
- Soy Sauce: Use coconut aminos for a soy-free version.
- Sweetness: Add a touch of maple syrup for a hint of sweetness.
- Heat: Incorporate red chili flakes for a spicy kick.
How to make ensaladang ampalaya
- Prep the bitter melon – Cut the bitter melon in half. Scoop the seeds out. Slice diagonally as thinly as you prefer. Put in a bowl, sprinkle with salt, combine and set aside for 10 to 15 minutes.
- After 10 or 15 minutes, pour enough water to cover the bitter melon. Squeeze the water out of the bitter melon. Discard the water.
- Prepare the tomatoes and onion – Slice the onion, set aside. Do the same with the tomatoes.
- Combine – In a clean bowl, combine all the ingredients. Toss well and taste.
Optional: top with chopped spring onion before serving.
Serving Suggestions
Ideas on how to enjoy the bitter melon salad:
- Pair with grilled tofu or tempeh for a complete meal.
- Serve alongside traditional Filipino dishes like tocino or daing na bangus.
- Enjoy as a refreshing appetizer on a hot day.
Frequently Asked Questions
1. What is Ensaladang Ampalaya?
Ensaladang Ampalaya is a traditional Filipino salad made with bitter melon, tomatoes, onions, and a tangy dressing. It’s often served as a side dish to complement grilled or fried dishes.
2. Is bitter melon healthy?
Yes! Bitter melon is low in calories and rich in vitamins A and C, iron, and fiber. It’s also known for helping regulate blood sugar and supporting digestion.
Studies show it may help regulate blood sugar and support heart health.
You can learn more about its health benefits from Healthline’s guide to bitter melon, a reliable resource that explains its nutrients and potential wellness effects in detail.
3. How do you reduce the bitterness of ampalaya?
To reduce bitterness, slice the bitter melon thinly, sprinkle with salt, and let it sit for 10 to 15 minutes before rinsing. This draws out some of the bitter compounds without losing flavor. Another way to lessen the bitterness is to blanch the sliced bitter melon in boiling water for a minute, scoop out and place in an ice bath to stop the cooking process.
4. Can I make Ensaladang Ampalaya vegan or vegetarian?
Absolutely! Traditional versions may include fish sauce, but you can easily make it vegan by using soy sauce or coconut aminos as a substitute.
5. How should I serve Ensaladang Ampalaya?
Serve it chilled or at room temperature as a side dish. It pairs well with grilled meats, fried fish, or rice for a complete Filipino meal.
6. Can I store this salad in the fridge?
Yes, you can store it in an airtight container for up to 2–3 days. Keep the dressing separate if you want the bitter melon to stay crisp longer.
7. Are there variations of Ensaladang Ampalaya?
Answer:
Yes! Some versions add shredded carrots, cucumber, or roasted peanuts for extra crunch. You can also adjust the vinegar and sugar ratio for a sweeter or tangier salad.
Leftovers and Storage
It would be ideal to serve and eat bitter melon salad straightaway but if there were any leftovers, keep them in an airtight container and consume within the day it was made. Keep in mind that the textures and moisture content will be released when left to soak.
Try these sides and salads next:
Eggplant Salad or Ensaladang Talong
Radish Salad or Ensaladang Labanos
Watch this short cooking video showing how to put together ampalaya salad.
If you make this, please leave a comment and a review to let us know how you liked this recipe.
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Let’s get cooking.
Ensaladang Ampalaya (Vegan Bitter Melon Salad)
Ingredients
- 200 grams bitter melon sliced thinly
- 1-2 tbsp salt
- 1 small red onion sliced
- 4-5 plum tomatoes sliced
- 1 tbsp soy sauce or tamari sauce or non-vegan/vegetarian alternatives
- ground black pepper to taste
Instructions
- Cut the bitter melon in half, scoop the seeds out and slice thinly.
- Place in a bowl, sprinkle with salt, toss to coat evenly then leave to sit for 10 to 15 minutes.
- Meanwhile, slice the tomatoes and onion respectively and set aside.
- After 10 to 15 minutes, rinse the bitter melon and squeeze the water out gently.
- In a clean bowl, combine all the ingredients. Toss well and taste. Serve and enjoy.
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