Chinese okra, also referred to as angled luffa, is not related to the small fruit known as ‘okra’ here in the United States. Yes, that is correct, all okra are botanically classified as fruit, although they are most often treated as vegetables. Chinese okra, also known by its scientific name Luffa acutangula, is the same loofah as the one that’s hanging in your shower! When young and tender, they make a healthy addition to many dishes with their slightly sweet flavor.
Rich in vitamins and minerals, angled luffa is a nutritious addition to your diet:
Nutrient-packed: Angled luffa is a good source of vitamins A and C which are both essential for immune function and skin health.
Low calorie, high fiber: This vegetable is a light and refreshing option for those watching their caloric intake. Plus its high fiber content will help you feel sated for longer.
Full of "Anti": Recent studies have shown angled luffa to have potential anticancer, antimicrobial and antioxidant properties, which can be attributed to the various phytochemicals present in these vegetables.
As the fruit matures, it transforms into a tough, fibrous material that can be dried and processed into loofah sponges. Gentle on the skin and renowned worldwide for their exfoliating properties, they are also biodegradable and sustainable. A win-win!
Whether you're enjoying it as a culinary ingredient or utilizing its natural properties for skincare, this is a plant worth exploring. Our delicious recipe featured below will surely become a favorite in no time: featuring steamed Chinese okra paired with another natural powerhouse, garlic.
Chinese Okra with Toasted Garlic
Ingredients:
1 large Chinese Okra
1 1/2 tbsp neutral oil (we recommend vegetable oil)
3 tbsp finely minced garlic
Salt and pepper to taste
Garnish:
Chopped cilantro
Directions:
Peel the ridges and skin off the okra, cut off and discard ends.
Cut into 3/4-inch thick rounds and sprinkle with salt.
Place the rounds in a single layer, cut-side down in a steamer basket over 2 - 4 inches of water.
Cover and steam over high heat until the Chinese Okra is fork tender, about 5 minutes.
Meanwhile, heat a pan over medium heat, add oil and garlic. Stir often, cooking until the garlic turns light gold. The garlic will continue to cook even once removed from heat, so keep a close eye on this to ensure it does not burn.
When the okra is done, carefully remove from the steamer, drain off any excess water.
Transfer steamed squash to a serving plate, add a spoonful of crispy garlic on top of each piece.
Sprinkle with cilantro to garnish, serve and enjoy!
References:
Gorman M, Baxter L, Frampton K, Dabas T, Moss R, McSweeney MB. An investigation into the sensory properties of luffa [Luffa cylindrica (L.)] sap. J Food Sci. Published online June 25, 2024. doi:10.1111/1750-3841.17158
Nallappan D, Fauzi AN, Krishna BS, et al. Green Biosynthesis, Antioxidant, Antibacterial, and Anticancer Activities of Silver Nanoparticles of Luffa acutangula Leaf Extract. Biomed Res Int. 2021;2021:5125681. Published 2021 Sep 29. doi:10.1155/2021/5125681
Shendge PN, Belemkar S. Therapeutic Potential of Luffa acutangula: A Review on Its Traditional Uses, Phytochemistry, Pharmacology and Toxicological Aspects. Front Pharmacol. 2018;9:1177. Published 2018 Oct 22. doi:10.3389/fphar.2018.01177
Swetha MP, Muthukumar SP. Characterization of nutrients, amino acids, polyphenols and antioxidant activity of Ridge gourd (Luffa acutangula) peel. J Food Sci Technol. 2016;53(7):3122-3128. doi:10.1007/s13197-016-2285-x
Yadav BS, Yadav R, Yadav RB, Garg M. Antioxidant activity of various extracts of selected gourd vegetables. J Food Sci Technol. 2016;53(4):1823-1833. doi:10.1007/s13197-015-1886-0