Opo squash is a versatile vegetable that goes by many names. You might know it as lauki, calabash, Chinese long squash, bottle gourd, or even cucuzza, which is what they call it in Italy.
Whatever you call it, this squash is grown and enjoyed all over the world, especially in Asian, Italian, and Caribbean cooking.
This article will give you a complete guide to opo squash, including its health benefits and different ways to cook it. Get ready to explore some delicious options and find your favorite new recipe for opo squash!
What is Opo Squash?
Opo squash, or Lagenaria siceraria, is a light green gourd shaped like a bottle. It’s also known as lauki, calabash, Chinese long squash, bottle gourd, and cucuzza, depending on where you are in the world. It originated in North Africa over 10,000 years ago and has been used in cuisines across the globe ever since.
Botanically, opo squash is similar to summer squash and zucchini, and it can often be used in similar ways.
Opo Squash: Nutritional Benefits and Health Aspects
Opo squash is a nutritional powerhouse! It’s made up of about 92% water and has plenty of fiber. It’s also low in calories and net carbs.
Some studies suggest opo squash may be especially good for people with diabetes or kidney or liver conditions, possibly due to its detoxifying properties. It’s also rich in folate, iron, and Vitamins B and C.
One quick note: if you’re harvesting your own opo squash, choose young ones. The seeds are only edible when the squash is young.
How to select and prepare opo squash
When you’re at the market, look for opo squash that’s firm and evenly colored in a pale green shade. Avoid any that are much longer than 15 inches, as they may be too mature.
Preparing opo squash is simple. If your squash is on the larger side, you may want to peel the skin. The seeds are edible, so you don’t need to remove them unless they’re particularly large or tough.
Cooking Methods for Opo Squash
Opo squash is an ingredient that lends itself to many different ways of cooking. Here are a few ideas to get you started:
Roasting
Roasting opo squash brings out its natural sweetness. Simply toss sliced or cubed opo squash with your favorite oil and seasonings, then spread it in a single layer on a parchment-lined baking sheet. If you want to keep the squash extra moist, wrap the baking sheet in aluminum foil before putting it in the oven.
Preheat your oven to 350 degrees Fahrenheit and cook the squash for 45 to 60 minutes, or until it’s tender. Some cooks like to puree the squash before roasting to give it a creamy texture.
Sautéing
You can use any summer squash cooking method to cook opo squash. Sautéing is a quick and easy way to prepare it. Try pairing it with garlic, ginger, chili peppers, or fresh herbs for added flavor.
Soups and Curries
Opo squash is a popular ingredient in both Chinese and Indian cuisine, where it’s often used in soups and curries. One popular dish is Lauki Ki Sabzi, an Indian opo squash curry.
You can also try adding opo squash to soups with yellow lentils and spiced oil, or creating a Thai-inspired squash curry.
Other Cooking Methods
Opo squash can also be stewed or pan-fried. For example, you could make an Italian stewed cucuzza with carrots, potatoes, and tomatoes.
Recipe: Lauki Ki Sabzi (Opo Squash Curry)
Here’s a simple and delicious recipe for lauki ki sabzi, a vegan-friendly dish that’s easy to adapt to your dietary needs.
Ingredients:
- Avocado oil
- Diced onion
- Minced garlic
- Salt
- Turmeric
- Curry leaves
- Green chili
- Diced tomato
- Bottle gourd (opo squash), diced
Instructions:
[Detailed cooking instructions would go here]
Serving Suggestions:
Lauki ki sabzi is great with rice, roti, or naan.
How to store opo squash
- Fresh opo squash should keep in the refrigerator for about two weeks.
- Cooked lauki curry will last in the fridge for up to three days.
- You can freeze cooked lauki in an airtight container for up to a year.
Wrapping Up
Opo squash is one of those amazing ingredients that’s both versatile and good for you! It’s easy to cook with, and it soaks up the flavors of whatever broth, sauce, or seasonings you add.
I hope this article has inspired you to try cooking with opo squash.
Whether you try the simple stir-fry, the hearty soup, or something else entirely, I think you’ll find that including opo squash in your diet can be a delicious and healthy choice!