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Upo Recipes (Bottle Gourd) – Panlasang Pinoy


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From our beloved track “Bahay Kubo” we discover a checklist of fruit and veggies that so usually populate Filipino gardens and backyards. The track lists elements starting from radishes to squash, string beans to tomatoes, garlic, onions, and ginger! It’s a testomony to how a lot Filipinos love our greens — and the way artistic we will get whereas utilizing them. Among the many crops listed in Bahay Kubo is upo — or bottle gourd, in English. This large, inexperienced vegetable is a favourite within the kitchen for its simple use, adaptable nature, and delicate but considerably candy style. However have you ever but to search out the upo recipe that’s best for you? Look no additional; right now, we’re itemizing 4 of the most well-liked upo recipes that you simply and your loved ones are certain to like!

upo recipes

What’s upo? And what are its well being advantages?

Earlier than you get began in your upo recipe of alternative, it’s a good suggestion to grasp what precisely upo is. Upo is recognizable below completely different names, like bottle gourd, lengthy melon, and opo squash. However the “correct” identify of this vegetable is definitely calabash! Inexperienced, spherical, and so lengthy it may possibly truly stretch as much as a meter lengthy, calabash has been round for fairly a while. In truth, the earliest proof of it exists a while in 8000 – 9000 B.P. from China and Japan!

Certainly, individuals have been utilizing and consuming upo for hundreds of years. A part of why, in fact, are the completely different well being advantages that stem from this ingredient! For one, upo helps in enhancing digestion, being wealthy in each soluble and insoluble fiber. Being extraordinarily low-calorie, it additionally aids in weight discount, and its excessive potassium content material makes it excellent for the wholesome coronary heart. With excessive ranges of zinc as nicely, your coronary heart is additional protected against harm and prevents coronary artery illness!

What upo recipes ought to I begin with?

You may undoubtedly discover any upo recipe that may fit your choice relying on the way you’re feeling for the day. If you’d like one thing fast and simple, the primary recipe, ginisang upo na might sardinas, might attraction to you. In the meantime, for individuals who like their dishes soupy throughout wet seasons, misua with upo and floor pork or rooster tinola would be the method to go. Lastly, ginataang upo works greatest for these craving one thing refreshing and creamy! There’s an upo recipe for any temper — and no matter what temper you’re in, every recipe is equally simple to make!

Ginisang Upo na Could Sardinas

ginisang sardinas with upo

That is an upo recipe that’s flavorful, brilliant, and undoubtedly does your upo justice! After sautéing your garlic and onions in a pan, add the slices of upo or bottle gourd when the onion softens. For 3 minutes, let this cook dinner earlier than including Knorr Liquid Seasoning for that additional yummy style. Subsequent, add the sardines with tomato sauce right into a pan and add a cup of water. Cowl it and cook dinner on low for 1 to five minutes. To eliminate a few of that fishy style, squeeze lemon juice over your dish. Season it with a ultimate contact of salt and floor black pepper, and it’s able to serve!

Misua with Upo and Floor Pork

In search of the consolation of noodle soup whereas additionally wanting it barely more healthy? This upo recipe’s obtained you! Just like different recipes, we begin by making your misua soup. Sauté onion and garlic in a cooking pot, then add half a pound of floor pork. Separate it into items, and proceed cooking till it achieves a pleasant brown coloration. Then, add 1 Knorr Pork Dice and 4 cups of water. 

upo with misua soup

After bringing this to a boil, cowl your cooking pot and permit it to cook dinner for five minutes — after which you’ll add 3 cups of upo and an oz of misua or vermicelli noodles. Cowl your pot once more, cooking for the final 5 to 7 minutes. Add inexperienced onions, and season with fish sauce and floor black pepper to style. Your ultimate contact of toasted garlic, and your misua with upo and floor pork is prepared! Serve it sizzling and luxuriate in throughout a gradual, soothing day.

Ginataang Upo

As everyone knows, Filipinos love ginataan recipes; with upo, that is absolutely no completely different! For many who are a fan of this wealthy and candy coconut milk, this upo recipe is the one for you. 

ginataang upo with fish

Make this by sautéing onions and garlic in a pan, then add 3 cups of upo slices. Sauté for 2 minutes, then add dried anchovies. Vinegar is subsequent, for that sharp and clear reduce by way of the wealthy flavors. In a separate glass, in the meantime, mix 1 ½ cups of water and Knorr Ginataang Gulay Combine earlier than stirring. Pour this combination right into a pan, then let it boil and proceed cooking for about 3 minutes. Add your chili peppers for that additional kick of spice, and cook dinner for 3 to five minutes extra. Like your misua, season this upo recipe with fish sauce and floor black pepper. Switch it to a serving bowl, and serve it with heaping cups of white rice!

Rooster TInola

The final (however undoubtedly not least) upo recipe on our checklist is the tasty rooster tinola. Now that is undoubtedly a Filipino basic; tinolang manok has been a mainstay in a number of Filipino kitchens for so long as we will keep in mind. Often, we make this dish utilizing hearty, candy papaya. However upo is equally versatile, helpful, and scrumptious on this dish! 

In a big cooking pot, sauté your onion, garlic, and ginger. As soon as the previous softens, add your 5 ounces of rooster, reduce into serving items. You need your rooster to be gentle brown, so proceed sautéing till you get this coloration. Once you do, pour 5 cups of water and convey this upo recipe to a boil. Add in a Knorr Rooster Dice and convey your warmth down low, letting your dish cook dinner for one more quarter-hour — ensure that the duvet’s on! After, add your bottle gourd and boil for 3 extra minutes. Toss in 1 ½ cups of spinach, season with fish sauce and floor black pepper — and identical to that, you’re finished! Serve your tinolang manok piping sizzling, and share and luxuriate in it along with your family members!

chicken tinola with spinach and upo

Simple, cheap, and scrumptious — every upo recipe listed here’s a pleasure to make, and a pleasure to take pleasure in, too! Which upo recipe is your favourite? How do you cook dinner your upo? Tell us within the feedback beneath!

Did you make this? Should you snap a photograph, please make certain tag us on Instagram at @panlasangpinoy or hashtag #panlasangpinoy so we will see your creations!

Upo Recipes (bottle gourd)

A number of methods to cook dinner your bottle gourd by way of these recipes

Prep: 10 minutes

Prepare dinner: 30 minutes

Substances

Ginisang Upo na Could Sardinas:

Misua with Upo and Floor Pork:

Directions

  • Make the ginisang upo with sardinas by sauteeing garlic and onion in a pan. Add the bottle gourd as soon as the onion softens. Proceed cooking for 3 minutes. Add Knorr Liquid Seasoning. Pour the sardines with tomato sauce into the pan and add ½ cup water. Cowl and cook dinner for 1 to three to five minutes. Squeeze lemon after which season with salt and floor black pepper. Serve.

  • Make the misua soup by sauteeing onion and garlic in a cooking pot. Add the bottom pork. Proceed cooking whereas separating it into items till it browns. Add Knorr Pork Dice and water. Let boil. Cowl and cook dinner for five minutes. Put the bottle gourd and misua. Cowl and cook dinner for five to 7 minutes. Add inexperienced onions and season with fish sauce and floor black pepper. Add toasted garlic. Serve sizzling.

  • Make the ginataang upo by sauteeing onion and garlic in a pan. Add the bottle gourd. Saute for two minutes after which add the dried anchovies. Pour the vinegar. Mix 1 ½ cups water and Knorr Ginataang Gulay Combine. Stir and pour into the pan. Let it boil and proceed cooking for 3 minutes. Add chili pepper. Prepare dinner for 3 to five minutes. Season with fish sauce and floor black pepper. Trransfer to a serving bowl. Serve with rice.

  • Make the rooster tinola soup by sauteeing onion, garlic, and ginger in a cooking pot. Add the rooster as soon as the onion softens. Saute till the rooster turns gentle brown after which pour 5 cups water. Let it boil. Add Knorr Rooster Dice. Scale back warmth to low setting. Cowl the pot and proceed cooking for quarter-hour. Add bottle gourd and boil for 3 minutes. Put the spinach into the pot. Season with fish sauce and floor black pepper. Serve sizzling.

Video

Vitamin Data

Energy: 880kcal (44%) Carbohydrates: 37g (12%) Protein: 43g (86%) Fats: 62g (95%) Saturated Fats: 12g (60%) Polyunsaturated Fats: 16g Monounsaturated Fats: 31g Trans Fats: 0.2g Ldl cholesterol: 187mg (62%) Sodium: 1021mg (43%) Potassium: 1597mg (46%) Fiber: 3g (12%) Sugar: 6g (7%) Vitamin A: 1293IU (26%) Vitamin C: 24mg (29%) Calcium: 591mg (59%) Iron: 8mg (44%)

© copyright: Vanjo Merano

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