Loofah and Shrimp Stir-Fry

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Introduction:

Loofah (also called luffa, sponge gourd, or Chinese okra) may be more famous for its role as a bath sponge when dried — but when cooked fresh, it’s a tender, subtly sweet, and highly nutritious vegetable. Paired with juicy shrimp, garlic, and a light savory broth, this Loofah and Shrimp Stir-Fry is a quick, healthy, and incredibly satisfying dish rooted in Southeast Asian and Chinese home cooking. It’s light on oil, big on flavor, and perfect with steamed rice.

Origin:

This dish is commonly found in Southern Chinese, Vietnamese, and Filipino home kitchens, where loofah is treated as a versatile summer vegetable. In regions like Guangdong or Hainan, it’s often stir-fried with seafood, especially shrimp, to highlight its naturally soft texture and mild flavor. This recipe follows traditional Asian cooking techniques — quick stir-frying over high heat to retain freshness and nutrition.

Ingredients (Serves 2–3):

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Main Ingredients:

  • 1 medium loofah (sponge gourd) – peeled and sliced diagonally (approx. 300–350g)
  • 200g (7 oz) shrimp, peeled and deveined
  • 2 cloves garlic, minced
  • 1 tablespoon neutral oil (vegetable or sunflower oil)
  • ¼ cup chicken or vegetable broth
  • 1 teaspoon light soy sauce
  • ½ teaspoon sugar
  • Salt and white pepper, to taste

Optional Ingredients:

  • 1 teaspoon ginger, finely grated (for a warm background note)
  • 1 small red chili, thinly sliced (for heat)
  • 1 teaspoon oyster sauce or fish sauce (for deeper umami)
  • A few drops of sesame oil (for finishing)
  • Thinly sliced wood ear mushrooms or cloud ear fungus
  • Beaten egg (stirred in for extra body — similar to egg-drop style)

Instructions:

1. Prep the Loofah:

  • Peel off the hard ridges of the loofah with a vegetable peeler.
  • Cut diagonally into thin slices (around ¼-inch thick).
  • If the loofah is mature and seedy, remove the seeds.

2. Clean the Shrimp:

  • Rinse and pat dry the peeled, deveined shrimp.
  • You can marinate them briefly with a pinch of salt and pepper for added flavor.

3. Stir-Fry Process:

  1. Heat oil in a wok or deep skillet over medium-high heat.
  2. Add minced garlic (and ginger or chili if using) and stir until fragrant — about 30 seconds.
  3. Add shrimp and stir-fry until they just turn pink (about 2 minutes). Remove and set aside.
  4. In the same pan, add a splash more oil if needed. Toss in the sliced loofah.
  5. Stir-fry for 1 minute, then add the broth, soy sauce, sugar, and a pinch of salt.
  6. Cover with a lid and cook for 3–4 minutes, or until loofah is soft and translucent.
  7. Return shrimp to the pan, toss everything gently, and cook another 1–2 minutes.
  8. Adjust seasoning with salt, pepper, or a splash of fish/oyster sauce if desired.
  9. Drizzle with sesame oil just before serving.

Tips for Success:

  • Use young loofah — tender and seedless ones are best for cooking.
  • Don’t overcook the shrimp; add them at the end to keep them plump and juicy.
  • The dish should have a light broth; avoid over-thickening unless you prefer a saucy consistency.
  • Serve hot with steamed jasmine rice or noodles for a full meal.

Serving Recommendations:

  • Pair with:
    • Steamed white or brown rice
    • A side of pickled vegetables or kimchi
    • Light soups like miso or egg-drop soup
  • Garnish with fresh cilantro, chopped scallions, or chili oil for added layers

Nutrition (Per Serving – Approximate):

  • Calories: 190
  • Protein: 20g
  • Fat: 8g
  • Carbohydrates: 10g
  • Sugar: 2g
  • Fiber: 2g
  • Sodium: 480mg
  • Cholesterol: 110mg

This dish is naturally low-carb, gluten-free (if using gluten-free soy sauce), and high in protein and antioxidants.

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