Healthy Laswa Recipe - Simply Bakings (2024)

by Lainey · Originally Published: Jan 17, 2020 · Modified: Apr 16, 2024 · This post may contain affiliate links ·

Laswa is a vegetable stew that is a simple, relatively inexpensive, and pretty flexible dish. It's delicious and heartwarming and what's neat about this recipe is, you can add virtually whatever fresh produce you have on hand.

Love Vegetable dishes? Try my Easy Ginataang Langka with Malunggay (Jackfruit in Coconut Milk), Paksing Demonyo (Devil's Vegetable Soup), or Porbidang Kangkong!

What is Laswa?

Laswa is vegetable stew that is very rich in fiber because of all the vegetables! The key ingredients of any Laswa recipe is calabasa, okra, and string beans, but if you don't have them feel free to omit them.

Also, this dish is made with shrimp or some kind of seafood meat. Growing up, my grandma usually added fried fish as the meat for the dish, but nowadays there are so many vegan vegetarian meat options.

This dish is popular among Ilonggos in Negros and Panay and I believe the dish originated there, but don't hold it against me if it's not. 😀 It's eaten in most Filipino homes because this recipe is a clean out your fridge, use all the fresh Filipino produce that are close to rotting kind of recipe.

Just kidding, it's also very nutritious and easy.

Health Benefits for Saluyot leaves (Jute in English)

• calcium
• iron
• protein
• vitamin A, C, and E
• thiamin
• riboflavin
• niacin
• folate

Health Benefits for Patola (Luffa in English)

• Vitamin A
• Vitamin B5
• Vitamin B6
• Manganese
• Potassium
• Copper

These are some of the health benefits from the vegetables that I haven't mentioned in previous posts, but eating this stew will make you feel healthy and happy.

Top Tips

• Boil the hardest vegetable first. In this laswa recipe, the hardest vegetable is the calabasa so it is important to remember to place it first in the pot.
• When cooking the vegetables, especially with the malunggay leaves, saluyot and okra, timing is everything! Overcooking them will not result in a good Laswa dish.
• When choosing patola, make sure to buy the tender ones. Usually, those are the smallest ones. You can also tell by the smell. Young, tender patola is more fragrant than the bigger ones.

Substitutions

• Vegetable Substitutions:
  • Squash Varieties: If you don't have chayote squash, you can substitute with other squash varieties like zucchini or yellow squash. They provide a similar texture and flavor profile.
  • Green Leafy Vegetables: Instead of using spinach or malunggay leaves, you can substitute with other green leafy vegetables such as kale, Swiss chard, or collard greens. These alternatives offer nutritional benefits and add color and flavor to the dish.
  • Other Vegetables: Feel free to add or substitute other vegetables based on availability and preference. Bell peppers, eggplant, green beans, and tomatoes are commonly used in Filipino vegetable dishes and can work well in laswa too.
• Broth/Base Substitutions:
  • Vegetable Broth: Instead of using water or homemade broth, you can use vegetable broth or stock to enhance the flavor of the dish. It adds depth and richness without the need for meat-based broths.
  • Coconut Milk: For a creamier texture and a hint of coconut flavor, you can substitute some or all of the broth with coconut milk. It's a common addition to Filipino vegetable dishes and can complement the other flavors well.
• Seasoning Substitutions:
  • Soy Sauce or Tamari: Instead of fish sauce, you can use soy sauce or tamari to add savory umami flavor to the dish. Adjust the amount according to your taste preference.
  • Lime or Lemon Juice: If calamansi is not available, you can substitute with lime or lemon juice for a tangy flavor. It adds acidity and brightness to the dish.
• Protein Additions:
  • Tofu: Adding tofu cubes or slices can increase the protein content of the dish and provide a satisfying texture. You can pan-fry or bake the tofu before adding it to the laswa for extra flavor.
  • Tempeh: Another option is to add tempeh, which is a fermented soybean product with a nutty flavor and firm texture. It can be cubed or crumbled and added to the laswa during cooking.

Variations

Spicy Laswa:

• Add chili peppers or chili flakes to the dish for a spicy kick.
• Include sliced jalapeños or Thai bird's eye chilies for extra heat.
• Garnish with chopped cilantro or green onions for added flavor.

Storage

1. Cooling Down: Allow the vegan laswa to cool down to room temperature before storing it. Placing hot food directly in the fridge can raise its internal temperature and affect other perishable items.
2. Airtight Containers: Transfer the laswa into airtight containers. Make sure they're made of food-safe material and are clean. Glass or plastic containers with tight-fitting lids work well.
3. Refrigeration: Place the containers of vegan laswa in the refrigerator promptly after it has cooled down.
4. Consume Within Timeframe: While vegan laswa can typically last for 3-4 days in the refrigerator, it's best to consume it within 2-3 days to enjoy it at its freshest. The exact timeframe may vary based on the ingredients used and how they were prepared.
5. Reheating: When ready to eat, reheat the vegan laswa thoroughly. You can do this on the stove over low to medium heat or in the microwave. Stirring occasionally can help ensure even heating.
6. Check for Spoilage: Before reheating and consuming leftover vegan laswa, always inspect it for any signs of spoilage such as an off smell, unusual texture, or mold growth. If you notice any of these signs, it's safest to discard the food.

Ingredients

Here are the ingredients you will need:

• water
• calabasa (Filipno squash)
• lemongrass
• small onion
• string beans or long beans
• okras
• patola (luffa)
• saluyot leaves (jute leaves)
• mulunggay leaves (moringa leaves)
• eggplant
• ampalaya (bitter melon)

Instructions

In a pot over medium heat, add water and bring it to a boil.

Add calabasa and cover with a lid until it’s softened, about 4-5 minutes:

See Also

This is the recipe for the best Sugar Free Chocolate Brownies4 Refreshing Agua Fresca Recipes and An Agua Fresca BarSlow Cooker Cajun Potato Soup - Plain ChickenRaw Apricot + Ginger Energy Bars - SO VEGAN

Add lemongrass, onion, string beans and cover with a lid for about 2 minutes:

Add okra and cover with a lid for 30 seconds:

Next, add patola and salt and cook for 2 more minutes:

Add the saluyot and malunggay leaves and then turn off the fire. It's important not to overcook the saluyot and malunggay:

Season to taste and best served hot and with steamed white rice:

I hope you guys enjoy this recipe!

Frequently Asked Questions

More delicious soup recipes:

• Ginataang Kalabasa
• Ginataang Gabi
• Sinigang
• Pochero
• Vegetarian Congee
• Vegan Kare-Kare