📝 Description

What is this product?

Sponge Gourd (Luffa cylindrica), also known as “Luffa,” “Turai,” or “Loofah Gourd”, is a tender, elongated vegetable with smooth green skin and a spongy, moist interior. The local variety is cultivated for its fresh, earthy flavor and high water content. It is widely used in home cooking — in curries, stir-fries, and soups — for its light, cooling properties. Sponge gourd is naturally rich in vitamin C, dietary fiber, iron, and magnesium, and it supports hydration, digestion, and skin health. With its delicate taste and easy digestibility, it is a popular choice for healthy and balanced diets.

🌍 Origin

The sponge gourd originated in South and Southeast Asia and has been a part of traditional cuisines for centuries. Locally grown sponge gourd in Saudi Arabia, India, and neighboring regions is known for its tender texture, mild flavor, and rich nutritional profile. It is harvested young to ensure softness, freshness, and the best culinary quality.

🍽️ Nutrition Table (Per 100g)

Note: Sponge gourd is low in calories and high in hydration, making it an excellent choice for detox and weight management diets.

👩‍🍳 Cooking Method/Recipes

🥘 Recipe 1: Sponge Gourd Curry (Turai Masala)

Ingredients: 2 cups chopped sponge gourd, 1 onion, 1 tomato, 1 tsp cumin seeds, ½ tsp turmeric, salt, and coriander powder.

Method:

1. Heat oil in a pan and add cumin seeds and chopped onions.
2. Once golden, add tomatoes, turmeric, and salt.
3. Add chopped sponge gourd, cover, and cook for 10–12 minutes until soft.
4. Garnish with coriander leaves and serve with rice or chapati.

Why it’s healthy: Rich in fiber, vitamins, and antioxidants — great for digestion and detoxification.

🥣 Recipe 2: Steamed Sponge Gourd with Coconut

Ingredients: 1 cup diced sponge gourd, ¼ cup grated coconut, 1 green chili, 1 tsp mustard seeds, and curry leaves.

Method:

1. Steam sponge gourd pieces until soft.
2. In a pan, temper mustard seeds and curry leaves in oil.
3. Add the steamed gourd and grated coconut, stir lightly, and cook for 2 minutes.
4. Serve warm as a side dish.

Why it’s healthy: A light, oil-free recipe that preserves natural nutrients and aids hydration.

🧊 Storage Instructions

🏠 Room Temperature

• Keep whole sponge gourds in a cool, dry place away from direct sunlight — lasts up to 2 days.

❄️ Refrigeration

• Store in a perforated plastic bag in the vegetable crisper.
• Remains fresh for 5–6 days.

🥶 Freezing

• Blanch for 2 minutes, cool, and store in airtight freezer bags.
• Use within 2 months for curries and soups.

🧺 Handling Tips

• Choose tender, medium-sized sponge gourds with smooth, bright green skin.
• Wash thoroughly before cutting; peel lightly if the skin is thick.
• Cook immediately after cutting to retain moisture and nutrients.