Na-be-ra- Irichi (へちま炒め)
Sponge gourd stir-fry with miso
Na-be-ra (sponge gourd, also called luffa) is a beloved Okinawan summer vegetable. When young and tender, it is simmered or sautéed until silky, absorbing the flavors of miso, tofu, or pork. This simple stir-fry, irichi, is a homestyle favorite that softens the heat of summer with its mild sweetness and comforting texture.
Health Notes
Sponge gourd (na-be-ra): Low in calories and high in water content, helping with hydration during hot months. Provides fiber, vitamin C, and small amounts of manganese and zinc.
Tofu: Plant-based protein source, rich in calcium and iron, balancing the lightness of the gourd with satiety.
Miso (if used in seasoning): Offers probiotics and minerals, supporting digestion and gut health.
Ingredients (Serves 3–4)
– 2 medium sponge gourds (na-be-ra), peeled and sliced into ½-inch rounds
– 1 block firm tofu, pressed and cut into cubes
– 3 oz pork belly or sliced pork (optional, traditional addition)
– 1 tablespoon miso paste
– 2 tablespoons soy sauce
– 2 tablespoons awamori or sake
– 1 tablespoon sesame oil
– ½ onion, sliced
– 1 clove garlic, minced
Preparation (Total time: ~30 minutes)
Heat sesame oil in a skillet over medium heat.
Sear pork until lightly browned; remove and set aside.
In the same pan, sauté onion and garlic until fragrant.
Add sponge gourd slices and cook until they begin to soften and release water.
Stir in tofu and return pork to the pan.
Dissolve miso with awamori (or sake) and soy sauce; pour mixture into the pan.
Simmer gently until gourd is tender and flavors meld, about 5–7 minutes.
Serve warm with steamed rice.
Tips / Suggestions
Sponge gourd cooks down quickly; avoid overcooking to maintain some texture.
Vegetarian version: omit pork and increase tofu or add mushrooms.
For a lighter flavor, season with only soy sauce and awamori, leaving out miso.
Best eaten the same day; reheating may break down the gourd further.
