Canh Mướp (Vietnamese Luffa Gourd Soup) is a unique and popular dish in Vietnamese cuisine. This refreshing soup highlights the subtle flavor of luffa gourd and typically contains simple ingredients like broth, herbs, and protein. Luffa gourd soup is light and brothy, with the mild taste of the gourd taking center stage. The smooth texture complements the savoriness of the broth. It’s a cooling food for hot days. This soup is traditionally served as a starter or side dish with other Vietnamese meals. It prepares the palate for the richer flavors to come.
Health Benefits of Luffa Gourd (Canh Mướp)
Nutritional benefits of luffa gourd:
- High water content – over 90% water
- Low in calories – provides only 20 calories per cup
- Contains vitamin C, vitamin B6, niacin, riboflavin, thiamin, zinc, magnesium, phosphorus, copper
- High dietary fiber – 3 grams per cup
- Rich source of antioxidants like beta-carotene, zeaxanthin, and lutein
Health conditions luffa gourd can potentially help with:
- Weight loss – low calorie density food
- Digestion – high fiber aids elimination
- Heart health – provides potassium to control blood pressure
- Immune function – high vitamin C content
- Eye health – antioxidants protect vision
- Energy levels – B vitamins involved in energy metabolism
Contributions to a healthy diet:
- Hydration – high water content prevents dehydration
- Low glycemic – doesn’t spike blood sugar levels
- Detoxification – fiber binds to toxins for elimination
- Skin health – antioxidants reduce inflammation
- Satiety – fiber keeps you feeling full between meals
Recipe for Luffa Gourd Soup (Canh Mướp)
This straightforward recipe produces a light and savory soup that lets the luffa flavor shine:
Ingredients
- 1 small luffa gourd
- 6 cups vegetable or chicken broth
- 2 cloves garlic, minced
- 1-inch ginger, minced
- 3 tbsp fish sauce
- 1 tsp sugar
- 1 handful cilantro or basil
- Sliced chiles (optional)
Directions
- Peel luffa gourd and scrape out seeds
- Slice gourd into thin half-moons
- In pot, combine gourd, broth, garlic, ginger, fish sauce, and sugar
- Bring to boil then simmer for 15 minutes
- Turn off heat and stir in cilantro
- Top bowls of soup with sliced chiles (if desired).
Tips for Preparing Luffa Gourd Soup (Canh Mướp
Follow these tips for making the best-tasting luffa soup:
- Look for gourds with bright color and firm skin
- Remove tough outer skin but leave some inner white flesh
- Lightly steam gourd before adding to soup
- Simmer until just tender but still slightly crisp
- Play with additions like lime juice, chiles, shrimp, etc.
Frequently Asked Questions
Here are answers to common questions about this traditional soup:
Is luffa gourd soup vegetarian/vegan?
Yes, it can be prepared without any animal products. Use vegetable broth and omit fish sauce.
What does luffa gourd soup taste like?
The gourd has a very mild flavor. The soup tastes light, clean, and a little savory from the broth.
What else can I add to the soup?
Try shrimp, tofu, rice noodles, lime juice, chili oil, or fresh herbs. Get creative!
How is it different from other Vietnamese soups?
Unlike heavier coconut or noodle soups, luffa gourd soup highlights the green veggie in a delicate, clear broth.
Conclusion: Canh Mướp
With its mild and refreshing flavor profile and wealth of nutritional benefits, luffa gourd soup has become a cherished Vietnamese specialty. This light soup makes an ideal starter to any meal and provides hydration along with antioxidants, fiber, vitamins, and minerals. Experiment with ingredient variations to put your own spin on this traditional recipe. Luffa gourd soup offers a perfect balance of sweet, savory, and spicy flavors in one bowl.
Canh Mướp (Vietnamese Luffa Gourd Soup)
Notes
- Protein variations: You can substitute the ground pork with other protein options like shredded chicken, shrimp, or tofu. If using tofu, pan-fry it until golden brown before adding it to the soup.
- Vegetarian option: Omit the pork and add an extra cup of vegetable broth. You can also add other vegetables like sliced carrots or chopped tomatoes.
- Adjust spiciness: If you prefer a spicier soup, add a pinch of red pepper flakes or chopped chili peppers along with the shallots and garlic.
- Leftovers: Canh Mướp can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop, adding a splash of water or broth if necessary to thin the soup.
Ingredients
- 200 grams luffa gourd (mướp), peeled, seeded, and cut diagonally into thin slices
- 400 grams lean ground pork
- 1 tablespoon fish sauce (nước mắm)
- 1 teaspoon sugar
- 1/2 teaspoon salt
- 1 teaspoon ground black pepper
- 1 shallot, thinly sliced
- 4 cloves garlic, minced
- 1 liter (4 cups) vegetable broth
- 100 grams (1 bunch) fresh bean sprouts, rinsed and trimmed
- 4 scallions, thinly sliced (for garnish)
- Chopped fresh cilantro (ngò rí), for garnish (optional)
- Vegetable oil
Instructions
- Prep: Wash and peel the luffa gourd. Cut it in half lengthwise, scoop out the seeds, and then slice diagonally into thin pieces. Rinse the bean sprouts and trim off any root ends. Thinly slice the shallot and garlic.
- Marinate the pork: In a bowl, combine the ground pork with fish sauce, sugar, salt, and black pepper. Mix well and marinate for 10 minutes while you prepare the other ingredients.
- Sauté the aromatics: Heat a pot or Dutch oven over medium heat with a drizzle of vegetable oil. Add the shallots and garlic, and sauté until fragrant, about 30 seconds.
- Cook the pork: Add the marinated ground pork to the pot and cook, breaking it up with a spoon, until browned.
- Simmer the soup: Pour in the vegetable broth and bring to a boil. Reduce heat to low, then add the luffa gourd slices. Simmer for 10-15 minutes, or until the luffa gourd is tender-crisp.
- Finishing touches: Add the bean sprouts and cook for another minute until they are just wilted. Season with additional fish sauce or salt to taste (optional).
- Serve: Turn off the heat and ladle the soup into serving bowls. Garnish with thinly sliced scallions and chopped fresh cilantro (optional).
Nutrition Facts
Canh Mướp (Vietnamese Luffa Gourd Soup)
Serves: 4 persons
| Amount Per Serving: | ||
|---|---|---|
| Calories | 300 | |
| % Daily Value* | ||
| Total Fat | 0 | |
| Saturated Fat 4 | 20% | |
| Trans Fat 0 | ||
| Cholesterol 70mg | 23.3% | |
| Sodium 800mg | 33.3% | |
| Total Carbohydrate 25 | 8.3% | |
| Dietary Fiber 4 | 16% | |
| Sugars 10 | ||
| Protein 20 | ||
| Vitamin A 0 | Vitamin C 0 | |
| Calcium 0 | Iron 0 | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Cheen Huaye
Executive Chef Marco Velasquez brings his unique, elevated Mexican cuisine to Cheen Huaye. A native of Mexico’s Yucatan Peninsula, Marco honed his skills in some of South Florida’s finest restaurants before opening his own restaurant.
At Cheen Huaye, you’ll experience authentic Yucatecan dishes made from fresh ingredients, to order. Our food has been praised by publications like the Miami New Times and continues to receive rave reviews from diners all over. So if you’re looking for a different take on Mexican food – one that’s still familiar yet exciting – come visit us at Cheen Huaye!