Stir-fried Luffa with Garlic
Stir-fried Luffa with Garlic is a classic, quick-cooked Chinese home-style dish featuring tender, mild-flavored luffa gourd slices sautéed with aromatic garlic. It typically includes simple seasonings like salt, a splash of soy sauce or rice wine, and sometimes a touch of sugar to balance flavors. This dish is a staple in many Chinese households, especially during the summer when luffa is in season.
🍽️ Nutrition at a glance
This dish is very low in calories and fat, providing a light source of carbohydrates primarily from the luffa itself. It is a good source of dietary fiber, vitamin C, and potassium, making it a hydrating and nutrient-dense vegetable side.
Nutrition breakdown
| Calories | 45 kcal |
| Protein | 2 g |
| Carbs | 8 g |
| Fat | 1.5 g |
| Fiber | 3 g |
| Sugar | 3.5 g |
| Sodium | 300 mg |
| Vitamin C | 25 mg |
| Potassium | 350 mg |
| Vitamin K | 15 mcg |
| Manganese | 0.2 mg |
| Magnesium | 20 mg |
| Folate | 30 mcg |
| Vitamin B6 | 0.1 mg |
| Riboflavin (B2) | 0.05 mg |
Per 1 cup (200 g) · estimated, varies by recipe
💡 What's interesting
Luffa is botanically a fruit but used as a vegetable; when young, its flesh is spongy and absorbs flavors beautifully. Culturally, it's prized in Chinese cuisine for its 'cooling' properties in traditional dietary philosophy, making it a popular summer dish.
