It may not be common knowledge, but immature luffa gourds can be easily substituted for summer squash in a variety of recipes. You have to know what to look for, and not wait too long to harvest. Otherwise, you may find yourself taking a bite of highly fibrous innards rather than soft, edible flesh. Luffa gourds, when mature, can grow to be over a foot long!
You will want to choose luffa that is small, about 4 to 6 inches long, 1 to 2 inches wide, and soft to the touch. When you cut it in half, its pale green flesh will have a mild flavor, and it will feel springy when you press your finger into it.
Luffa can be eaten raw, added to salads or crudité platters, or tossed into stir-fries. It can also be shredded, and used in zucchini bread recipes. (One small luffa makes about a half cup shredded luffa.) Grilling luffa is also an option, or adding it to skewered vegetables like peppers, onions, and mushrooms. If you need a quick and easy breakfast option, sauté a few luffa and add them to scrambled eggs.
The bright yellow flowers are also edible, and give green salads a much-needed pop of color. If you get a hankering for fried zucchini blossoms, try frying luffa flowers instead. Luffa plants produce a prolific number of leaves, which can be sautéed like spinach.
For this recipe, I used freshly grated Parmesan cheese, but feta can be substituted.
Sautéed luffa can be added to a bowl of hot rice to make a meal on its own, or eaten as a vegetable side.
Ingredients
- 2 small luffa gourds
- 1 tablespoon extra-virgin olive oil
- ½ teaspoon kosher salt
- ¼ teaspoon pepper
- Freshly grated Parmesan cheese
Preparation
Wash and pat dry luffa. With a sharp knife, remove both ends, and discard (or compost). Evenly chop luffa and set aside.
Heat a cast iron skillet to medium heat, and add olive oil. Add chopped luffa, salt and pepper, and sauté for 3-4 minutes, or until luffa begins to brown on the edges.
Remove from heat. Sprinkle with freshly grated parmesan cheese.
Serve immediately.
