Stir-Fries
Stir-fried Loofah with Garlic
Stir-fried Loofah with Garlic is a classic homestyle vegetable dish, beloved for its tender green color and rich garlic aroma. Loofah has a high content of vitamin B₁ and vitamin C among melon vegetables, and its juice is known as "beauty water". Garlic adds a unique pungent flavor. The finished dish features soft, tender loofah with a sweet taste, infused with garlic fragrance and savory juices. Simple to prepare, ready in about 15 minutes, it is a refreshing and appetizing healthy dish for summer tables.
Main Ingredients
- Loofah (Chinese okra ) 2 pieces
- Garlic 6 cloves
- Spring onion 1 stalk
- Red bell pepper or chili pepper a little
- Cooking oil as needed
- Salt to taste
- White sugar to taste
- Oyster sauce 1 tbsp
Steps
Wash the loofah and peel it gently with a vegetable peeler (don't peel too thickly; preserve the green part). Immediately cut into rolling chunks or strips, and soak in lightly salted water for 2-3 minutes to prevent oxidation and blackening. Remove and drain. Cut just before cooking to avoid premature oxidation.
Mince the garlic finely and divide into two portions (about 2/3 and 1/3).
Heat the wok with cold oil over low heat, add 2/3 of the minced garlic, and stir-fry until slightly golden and fragrant (keep the heat low to avoid burning the garlic). Increase to medium heat, add the drained loofah pieces, and stir-fry quickly for 30 seconds to coat each piece with garlic oil. Add a pinch of sugar (key to maintaining green color) and salt to taste.
Add 1-2 tablespoons of water (about 15-30ml) along the edge of the wok, cover, and simmer over medium heat for 1 minute. Uncover, add the remaining 1/3 fresh minced garlic (double-garlic flavor, more aromatic), stir-fry briefly, and remove from heat. For a thicker sauce, add a little cornstarch slurry before serving.
TCM Notes
Loofah: Sweet in taste, cool in nature, acts on the Liver and Stomach meridians. Per 100g, it contains 1.4-1.5g protein, 18-28mg calcium, and is rich in vitamin B₁, vitamin C, saponins, plant mucilage, xyloglucan, and citrulline. Known for clearing heat, cooling blood, detoxifying, promoting bowel movements, unblocking meridians, and relieving summer heat and restlessness. The B vitamins in loofah help prevent skin aging, and vitamin C brightens the skin, making it a natural beauty food. With only about 20 kcal per 100g, it is very friendly for those managing their weight. Garlic: Rich in allicin, it has strong antibacterial effects, helping fight bacteria and boost immunity. Together, the warm nature of garlic neutralizes the coolness of loofah, reducing the likelihood of diarrhea. They achieve the synergistic effects of clearing heat, cooling blood, detoxifying, and moisturizing and whitening the skin.
Suitable for：Suitable for the general population Those with summer heat, thirst, and sore throat (for clearing heat and relieving summer heat) Those with phlegm-heat cough and fatigue Postpartum women with insufficient lactation Those with menstrual irregularities Those with hypertension, hyperlipidemia, and hyperglycemia (as adjunctive therapy) Those focusing on beauty and skin care (for moisturizing and whitening)
Not suitable for：Those with Spleen-Stomach deficiency cold or frequent diarrhea: Loofah is cool in nature; excessive consumption may damage yang qi and cause diarrhea – should not overconsume Those with internal cold constitution and cold hands and feet: Should not overconsume Those with chronic illness weakness or poor digestion: Should not overconsume Those with oral or eye diseases: Garlic is pungent and may irritate Those with gastric ulcers: Garlic may irritate the stomach Those allergic to garlic or loofah
