Healthy and delicious oyong vegetable recipe & bull; hello healthy

Green vegetables can be beneficial to meet the daily fiber needs needed by the body. One type of vegetable that can be found easily is oyong. What are the nutrients contained in Oyong? What are some recipes for making delicious, but still healthy oyong vegetables?

Nutritional content in vegetable oyong or luffa

Oyong or also called luffa contains various nutrients, such as vitamins, minerals, and other ingredients. Based on data on the composition of Indonesian food issued by the Ministry of Health, 100 grams of fresh luffa vegetables contain:

• Calories: 19 calories
• Protein: 0.8 grams
• Fat: 0.2 grams
• Carbs: 4.1 grams
• Fiber: 1.3 grams
• Calcium: 19 mg
• Phosphorus: 33 mg
• Iron: 0.9 mg
• Sodium: 23 mg
• Potassium: 109.1 mg
• Zinc: 0.1 mg
• Beta-Carotene: 17 mcg
• Carotene: 380 mcg
• Vitamin B1: 0.03 mg
• Vitamin C: 8 mg

In addition, the data from the Ministry of Agriculture also states that 100 grams of fresh luffa vegetables contain vitamin A of 380 SI. As for the benefits of vitamin A to sharpen eyesight.

Apart from being good for eyesight, with all the nutrients it contains, luffa or oyong vegetables are useful for maintaining healthy skin, brain function, liver health, and losing weight and preventing various diseases.

Healthy oyong vegetable recipes to try at home

To meet daily nutritional needs, vegetable oyong needs to be combined with a variety of other foods. Here's a healthy recipe for vegetable oyong or luffa which is healthy and delicious for you to practice at home.

1. Clear Vegetable Oyong Shrimp

Eating oyong and shrimp can meet the needs of protein as well as vitamins and minerals. Shrimp have high nutrition. About 90% of the calories in shrimp come from protein.

Materials needed:

• 1/4 kg of shrimp.
• 2 vegetables oyong or luffa, wash and cut into small circles.
• 1 packet of vermicelli.
• 2 Spring onions.
• 1 garlic clove.
• 1/2 small segment of ginger or according to taste, crushed.
• 500 ml of water.
• Salt.
• Pepper.
• Market sugar.
• Powder broth.

How to make:

1. Wash the shrimp thoroughly, peel the shells, then set them aside.
2. Soak the vermicelli in boiled water for about 5-10 minutes. Wait for the vermicelli to become softer then set aside.
3. Saute garlic, onion and ginger until fragrant then add the shrimp. Wait for it to change color.
4. When it has changed color, add water to a boil.
5. Add salt, pepper, sugar, and broth to taste according to taste.
6. Then enter the oyong and wait for it to cook.
7. For serving, put the vermicelli in a bowl, then pour the cooked shrimp oyong vegetables.
8. Clear vegetable oyong prawns with vermicelli are ready to be enjoyed while warm.

2. Vegetable oyong cooked in coconut milk

Besides being made with clear broth, vegetable Oyong is also delicious with coconut milk. Moreover, coupled with tofu to meet your vegetable protein needs. Here's a coconut milk oyong vegetable recipe for you.

Materials needed:

• 2 pieces of luffa or oyong vegetable, wash and cut into circles.
• 1 square white tofu, cut into cubes.
• 4 spring onions.
• 3 cloves of garlic.
• 3 candlenuts.
• 3 bay leaves.
• 1 segment of galangal, crushed.
• 6 red chilies, sliced ​​lengthwise.
• 200 ml coconut milk.
• Salt.
• Sugar.
• Powder broth.

How to make:

1. Fry the cut tofu until half cooked, then set aside.
2. Prepare the ground spices in a blender, consisting of shallots, garlic, and hazelnut.
3. Saute the blended spices, add the galangal, sliced ​​red chilies and bay leaves, until fragrant.
4. Add coconut milk. Then add the salt, sugar and powder broth.
5. Mix well.
6. Enter the oyong and tofu.
7. Cook until both are cooked.
8. Vegetable oyong coconut milk is ready to be served with warm rice.

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