Luffa: All You Need to Know About This vegetables

Luffa is known as the sponge gourd as it has a hollow, spongy fruit with hard ribs like the inside of a sponge. Also known as loofah or lufa, this plant is mostly grown in Asia. Luffa gourds are native to India, but they are now grown in other tropical and sub-tropical regions around the world. Luffa is a vine that belongs to the Cucurbitaceae family and it can grow up to 20 feet long. It has an oval-shaped fruit with yellowish skin and white flesh. Its seeds are small and black in color. As its name suggests, luffa has many uses: it can be eaten raw or cooked, used as a natural sponge for cleaning and even used in DIY projects such

Nutrition Values of Luffa:

The nutrition facts of this fruit are very impressive. It is rich in vitamin A or beta-carotene, vitamin C and potassium. Luffa contains very little fat and has zero cholesterol. It also contains small amounts of iron and protein. Luffa is best eaten raw, but you can also steam or stir-fry it. Fresh luffa can be stored for about a week in a refrigerator.

Benefits of Eating Luffa

Luffa is very rich in fibre and also has many other health benefits. It can be used to treat digestive issues like constipation, diarrhoea and irritable bowel syndrome. It can also be used to lower blood sugar levels in people with diabetes. Luffa has anti-inflammatory properties that make it useful for treating arthritis and joint pains. It can also be used for weight loss and is known to reduce cholesterol levels. Luffa is very good for cleansing the body and is used to make natural sponges. It can also be used to clean household surfaces like windows and walls. Luffa is high in potassium and vitamin C, which are nutrients that can help prevent or slow down the progression of kidney stones.

How to eat luffa?

Luffa can be eaten raw or cooked. For cooking, you can slice it and add it to soups or stir-fries. It can also be added to salads or cooked with vegetables. For preparing salads, you can either slice luffa or cut it into cubes.

11 easy luffa recipes

• Candied Luffa: You can make this delicious sweet dish by boiling luffa in water and flavouring it with spices like cloves and cinnamon.
• Luffa with Spicy Sauce: You can make this dish by stir-frying luffa with coconut oil, red chilli powder, garlic and salt.
• Luffa Rice: You can make this one-pot dish by mixing rice and luffa with turmeric and salt.
• Luffa Risotto: A vegan rice dish, this can be made by stirring luffa with vegetable broth and sautéed garlic.
• Luffa Fritters: Squeeze luffa in a muslin cloth to remove excess water and add it to a batter of besan (chickpea flour), turmeric, salt and pepper.
• Luffa and Potato Curry: Make this one-pot dish by stir-frying cubed potatoes with cumin seeds, cumin powder and turmeric. Add luffa at the end.
• Luffa and Potatoes Stir-fry: You can make this Chinese stir-fry dish by stir-frying diced potatoes and sliced luffa in sesame oil, soy sauce and salt.
• Luffa and Potato Salad: Add boiled and cubed potatoes to a salad of luffa, sliced onions, chopped bell peppers and chopped cucumbers.

DIY projects with luffa

• Luffa and Sponge Wreath: This natural wreath is easy to make and looks beautiful on any wall. You can add a touch of creativity by designing it with different shapes.
• Luffa and Sponge Flower Pot: You can make these pots by cutting luffa into different shapes and placing it in a flower pot.
• Luffa and Sponge Cake Stand: This DIY project can be made by placing a thick slice of luffa on a plate and covering it with a thin slice of luffa.
• Luffa Flower Vase: You can turn luffa slices into beautiful flower vases by placing them on a stand.
• Luffa and Sponge Centerpiece: You can make this artistic centerpiece by placing luffa in a bowl and covering it with a thin slice.

Conclusion

Luffa is a tropical vegetable with many uses. It can be eaten raw or cooked, used as a natural sponge for cleaning and can also be used in DIY projects. It is also rich in fibre and has many health benefits. Luffa can be eaten as a salad, added to soups, stir-fried or boiled and is best eaten before its expiry date.

Reference
https://www.nutrition-and-you.com/luffa.html
https://www.nutritionfact.in/nutrition-facts/7-health-benefits-of-ridge-gourd-and-its-nutritional-values
https://en.m.wikipedia.org/wiki/Luffa!

---