Braised Luffa with Garlic
Braised Luffa with Garlic is a classic Chinese home-style dish featuring soft, sponge-like luffa gourd simmered in a savory sauce with aromatic garlic. The main ingredients are luffa, garlic, and a light sauce often made with soy sauce, salt, and a touch of sugar. It is a popular dish throughout China, especially in summer when luffa is in season.
🍽️ Nutrition at a glance
This dish is very low in calories, fat, and protein, making it a light vegetable side. It is an excellent source of hydration, dietary fiber, and key minerals like potassium and vitamin C.
Nutrition breakdown
| Calories | 65 kcal |
| Protein | 2.5 g |
| Carbs | 12 g |
| Fat | 1.5 g |
| Fiber | 4 g |
| Sugar | 5 g |
| Sodium | 380 mg |
| Vitamin C | 20 mg |
| Potassium | 350 mg |
| Manganese | 0.3 mg |
| Vitamin K | 25 mcg |
| Riboflavin (B2) | 0.1 mg |
| Magnesium | 25 mg |
| Folate | 30 mcg |
| Calcium | 45 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Luffa gourd is nutritionally unique for its extremely high water content and mucilaginous texture, which becomes silky when cooked. Culturally, it's a beloved summer dish in China, believed to have a 'cooling' effect on the body according to traditional dietary principles.
