Luffa with Soy Milk

Recipe 10 minPreparation Time 5 minCooking Time
Luffa with Soy Milk

Luffa with Soy Milk

10 minPreparation Time 5 min Cooking Time

About this Recipe

Luffa, a gourd in the Cucurbitaceae family, is versatile, and because of its texture, it can take on a lot of flavor. Throw it in soup or sauté it in a wok. Slightly sweet, it doesn’t need much more than a pinch of salt. Shave the gourd with a fruit peeler, and then cut it into half-moons. Throw these into a hot pan with a bit of salt, then pour hot, gently sweetened soymilk over it and a spoonful of goji berries. It’s a simple, tasty dish.

The Benefits

High in fiber and water content, luffa aids in digestion. It’s also a good source of vitamin A in the form of beta carotene, known to contribute to good eyesight. Luffa is a good source of vitamins A, C, and B6, as well as iron and magnesium. Vitamins A and C have antioxidant properties, which can help prevent oxidative damage to skin cells and detoxify blood.

Read Clarissa's Column | GROW: Oh My Gourd! A Surprise Luffa Sparks a Culinary Epiphany


Serves 2
  • 1 Tbsp (15 ml) neutral cooking oil (such as avocado or grapeseed)
  • 1 luffa gourd, peeled and cut into half-moons about 1-inch thick
  • Pinch of salt
  • ¼ cup (60 ml) water
  • ½ cup (120 ml) unsweetened soy milk
  • ½ tsp sugar
  • 1 Tbsp (8 g) goji berries


  1. Step 1
    In a wok or skillet over medium heat, swirl in the oil. When the oil is hot and shimmering, toss in the luffa and salt. Add the water and cook, stirring occasionally, until the gourd is translucent, about 2 minutes. Taste for seasoning; add salt if desired. Transfer the cooked gourd into two small bowls or deep plates.
  2. Step 2
    In a separate small saucepan, add the soy milk, sugar, and goji berries and simmer until the milk is hot. Pour it over the luffa and serve.