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Ampalaya Recipe

Ampalaya is one of those dishes that many people enjoy eating but don’t know how it is prepared or what part of the plant they get from.

When you search online for information about this food item, you will find a lot of recipes that use ampalaya as an ingredient in various meals.

The reason why there is so much information on this subject is because of its popularity among Filipinos.

What Is The Best Way To Cook Ampalaya?

The first thing you need to do when cooking ampalaya is to wash it thoroughly before using it.

This is necessary since it can be quite fibrous which makes it difficult to chew.

Also, make sure to peel off any seeds if there are any present.

If you want to make your own ampalaya soup, you may also want to remove the skin before boiling it.

Once you have cleaned it up, cut it into pieces roughly the same size as the ones you would use for fried chicken.

Then season them well with salt and pepper, and keep aside until needed.

You should try to prepare all ampalaya at least two days ahead of time.

If you are looking for some specific tips, here are several things you should consider while preparing ampalaya:

  • Cooking ampalaya requires patience. Even though it is not very hard to digest, it takes a long time to chew. So, plan accordingly and allow enough time for the preparation process.
  • It is important to let the ampalaya cool down completely after cutting it. Otherwise, the texture might change and become too soft.
  • You should avoid overcooking ampalaya. Once it has been cooked, it needs to rest before being eaten. This allows the flavor to develop properly.
  • While serving, you should serve it whole. Cutting it into smaller pieces will reduce the amount of juice that comes out during chewing.
  • Serve it with hot rice because cold rice does not absorb the juices as well as warm rice.
  • Avoid adding water while cooking ampalaya. Adding more than half the volume of water will cause the ampalaya to lose its natural taste. On the other hand, less than half the volume of water will make the ampalaya soggy and mushy.

What Are The Different Ways To Cook Ampalaya?

The first thing you need to do when preparing ampalaya is to cut off the stem end.

Once the stem has been removed, wash the rest of the ampalaya thoroughly.

Then take out any seeds you see inside the vegetable.

You can either remove them yourself or leave them if your family doesn’t mind them being there.

After removing all the seeds, rinse the ampalaya again under running water until there are no more traces of green color left on the vegetables.

Once you have washed the ampalaya, now comes the fun part.

Now you can chop up the leaves into smaller pieces and put them aside.

If you want to make some extra money during summer time, you could also sell these chopped-up ampalayas at markets.

Now comes the moment where you prepare the main ingredients needed.

For this recipe, you will be using pork belly (or gammon), onion, garlic, tomato paste, soy sauce, fish sauce, sugar, salt, pepper, bay leaf, white vinegar, coconut milk, and ampalaya.

For the meat, we recommend getting fresh gammon (or pork) belly from a butcher shop.

When buying raw pork belly, always ask the butcher if he/she can smoke it before cooking it.

As for the other ingredients, you should buy these items at supermarkets like Rustan’s.

To start making the meal, heat up your wok over medium heat and add oil.

Add the onions, garlic, and ginger.

Stir constantly while waiting for the onions to turn golden brown.

In another pot, boil the water and add the ampalaya stems.

Let it simmer for five minutes, then drain the water and set aside.

Add all the remaining ingredients except the ampalaya leaves to the hot wok and stir well.

Cook everything together for 10 minutes, stirring constantly.

Next, add the ampalaya leaves and let it continue to cook for another 5 minutes or so.

Finally, check the consistency by putting some of the mixture onto a plate and checking if it looks right.

If not, add more ampalaya leaves until you reach the desired consistency.

Serve the ampalaya with boiled rice.

What Is The Most Popular Ampalaya Recipe?

The most common way to prepare ampalaya is by soaking them overnight before adding other ingredients into the pot.

However, if you want to make your own version of ampalaya at home, you can also boil the pods then cut open the skin and remove the seeds before cooking.

If you have a large batch of ampalayas, you can either slice them up and add them directly into your meal or mix them with meat and vegetables to create a flavorful soup.

Here are some of the best ampalaya recipes you can try out:

1. Ampalaya Soup Recipe

This is another simple yet delicious recipe that uses only three main ingredients: ampalaya, water, and salt.

You need to soak the ampalaya pods overnight after which you can chop them up with onions and garlic to blend everything together.

Once done, pour the mixture into a bowl and let it sit for around 30 minutes until the liquid evaporates.

Add the rest of the ingredients and keep stirring for five more minutes until all the flavors combine well.

Serve immediately.

2. Palabok (Spicy Rice Dish)

Palabok is another Filipino cuisine where ampalaya plays an important role.

To make this spicy rice dish, first, soak ampalayas overnight.

Then, once they are soft enough, remove their skins and put them into boiling water along with the onion, garlic, and ginger.

Cook these until tender.

Afterwards, drain the ampalayas and set aside.

In a separate pan, heat oil and sauté the spices like chili flakes, clove, cinnamon, nutmeg, bay leaves, and peppercorns.

Once cooked, add the ampalayas back into the skillet with the remaining ingredients like chicken stock, coconut milk, fish sauce, soy sauce, vinegar, and sugar.

Finally, bring everything to a boil while stirring continuously.

3. Aromatic Fish Fillet with Ampalaya Sauce

For this recipe, you need to marinate the fillets in a mixture of olive oil, lemongrass, lime juice, cilantro, shallots, and chilies until they are fully coated.

Afterward, place in a baking tray and bake the fish for 15-20 minutes depending on the size of the fish.

While the fish is cooking, simmer the ampalaya in salted water.

When it starts to soften, strain off the excess water.

Next, whisk the strained ampalaya with the lime juice, honey, and fish sauce.

Mix well and serve over the baked fish fillets.

What Are The Health Benefits Of Ampalaya?

The following list contains some of the health benefits of using ampalaya:

  • It has high levels of antioxidants, which can help to prevent cancer and other diseases caused by free radicals.
  • Because of its antioxidant properties, ampalaya can also be used to treat diabetes.
  • This vegetable is rich in B vitamins, fiber, iron, potassium, calcium, zinc, magnesium, manganese, phosphorus, copper, vitamin A, vitamin C, vitamin E, folate, and protein.
  • Ampalaya is very low in calories since only 6 grams per 100 grams (3 tablespoons) have 1 gram of fat and less than 3 milligrams of sodium.
  • The leaves also contain phytochemicals like flavonoids, saponins, tannin, anthocyanidins, luteolin, apigenin, quercetin, kaempferol, naringenin, rutin, cyanidin, myricitrin, chrysophanol, xanthohumol, phloretin, genistein, gallic acid, ellagic acid, catechins, epicatechin, procyanidin dimer B1, B2, B4, and B5.
  • In addition, ampalaya is known to promote cardiovascular health due to its high level of polyphenols, such as chlorogenic acid and caffeic acid.

There are several ways to prepare ampalaya depending on your preference and taste buds.

Here are two simple ways you can make ampalaya at home.

What Are The Different Nutrients Found In Ampalaya?

The following list shows some of the nutrients found in ampalaya.

  • Vitamin A (beta-carotene)
  • Calcium
  • Iron
  • Phosphorus
  • Potassium
  • Zinc
  • Magnesium
  • Fiber
  • Lutein
  • Carbohydrates
  • Protein
  • Fatty acids
  • Caffeine
  • Manganese
  • Niacin
  • Thiamin
  • Riboflavin
  • Ascorbic acid
  • Sodium
  • Selenium
  • Copper
  • Chloride
  • Iodine
  • Fluoride
  • Bromine
  • Phytosterols
  • Tocopherols

There are other important nutrients present in ampalaya such as vitamin C, phosphorus, potassium, magnesium, zinc, iron, calcium, lutein, carbohydrates, protein, etc., which help to improve your overall health.

However, these nutrient values do not add up to 1,000 milligrams per 100 grams of ampalaya.

Instead, most nutritionists suggest consuming around 200–300 calories per day when using ampalaya as a healthy snack.

What Are The Different Vitamins Found In Ampalaya?

The vitamin A content in ampalaya is lower than most vegetables, but not low enough to be considered deficient if consumed regularly.

Vitamin C is also present in some plants, but no significant amount can be found in the leaves of the ampalaya plant itself (unless you count the pulp).

However, there are other types of nutrients that make up the nutritional value of the ampalaya plant.

These include calcium, magnesium, potassium, iron, zinc, copper, manganese, phosphorus, sodium, sulfur, riboflavin, niacin, thiamine, folate, pantothenic acid, and biotin.

These all contribute to the overall health benefits of consuming ampalaya.

What Are The Different Minerals Found In Ampalaya?

The most common types of mineral found in ampalaya include calcium, potassium, phosphorus, magnesium, iron, sodium, copper, zinc, manganese, chlorine, and sulfur.

All these minerals have important functions within our bodies, like maintaining good health and keeping us fit and strong.

Some of them also help us absorb nutrients better by making up parts of cells and tissues.

For example, calcium helps bones grow and maintain their strength.

Phosphorus is needed to make DNA, RNA, and ATP (Adenosine Triphosphate) which are all essential components of body cells.

Other minerals play crucial roles in our metabolism.

Calcium is involved in muscle contraction, bone growth, and blood clotting.

It also plays an important role in the formation of teeth and other hard structures such as hair.

1. Iron

Iron is another vital element that we need for proper functioning of our bodies.

It is present in hemoglobin which carries oxygen throughout our bloodstream.

Without enough iron, we cannot produce red blood cells properly, causing anemia.

2. Copper

Copper is a metal that is necessary for the production of enzymes and hormones.

These substances regulate processes like digestion, hormone secretion, cell signaling, immunity, wound healing, and more.

3. Manganese

Manganese has several uses in the human body.

One thing that we do not realize is that manganese is actually responsible for the color of our skin.

If we lack this mineral, we would look paler than usual and appear sickly.

4. Zinc

Zinc is required for healthy immune function, reproduction, and protein synthesis.

It takes part in the regulation of growth and development, including brain development.

Lack of zinc leads to poor appetite and weight loss.

5. Sodium

Sodium is an electrolyte that is essential for nerve transmission, muscular contraction, heartbeat, and fluid balance.

People who consume too little sodium suffer from water retention leading to hypertension.

6. Potassium

Potassium is involved in regulating body temperature, heart rate, and smooth muscle movement.

It also regulates blood pressure and helps build muscles along with controlling thirst and urination.

7. Chromium

Chromium is an essential trace mineral that participates in insulin metabolism.

Insulin helps control glucose levels in the blood stream, preventing diabetes complications.

8. Chloride

This mineral is a component of salt.

When chloride is deficient, the body produces less saliva, resulting in dry mouth and throat.

In addition, it prevents tooth decay and gum disease.

9. Selenium

Selenium is an antioxidant that protects against cancer and cardiovascular diseases.

It maintains thyroid gland activity and improves fertility.

How Can Ampalaya Be Used To Treat Different Medical Conditions?

This article will discuss some ways in which ampalaya can benefit your health.

Here we go!

Dental care

Ampalaya contains calcium and phosphorous, two elements that help strengthen bones and teeth.

In fact, this vegetable has been linked to dental problems such as cavities and tooth decay.

However, consuming ampalaya regularly can prevent these issues in the future.

Kidney stones

Ampalaya also helps lower uric acid levels in blood, which may reduce the risk of kidney stones forming in the body.

Kidney stones are painful and difficult to remove, especially if they have formed inside the kidneys.

If this happens, then surgery needs to be performed to extract them.

However, if ampalaya is consumed frequently, then kidney stone formation might be prevented.

Menopause symptoms

Some women experience menopausal symptoms when their ovaries stop producing estrogen hormones.

Ampalaya provides additional amounts of vitamins C, E, K, A, B1, B6, and folic acid to support healthy skin and hair growth during perimenopause and menopause stages.

These nutrients act like anti-oxidants and provide protection against free radicals that cause damage to cells throughout the body.

Heart disease

Studies show that individuals who consume high levels of vitamin C (which is abundant in ampalaya) have better heart function than others who do not eat enough of this nutrient.

Vitamin C is known to decrease inflammation and therefore lowers the chances of getting cardiovascular diseases, including stroke, atherosclerosis, and myocardial infarction.

Therefore, it is important to include ampalaya into your diet if you want to keep your heart healthy.

Stress relief

Many studies have shown that stress causes anxiety and depression.

Stressful events can result in physical and mental disorders.

Eating regular servings of vegetables containing antioxidants can improve brain functions and alleviate stress.

Studies suggest that vitamin C, vitamin E, selenium, beta carotene, folate, lutein, lycopene, flavonoids, anthocyanins, and other compounds found in ampalaya can boost mood and relieve feelings of stress.

What Are The Different Side Effects Of Ampalaya?

There isn’t any scientific evidence supporting the effectiveness of using ampalaya to cure diseases and improve health.

However, some studies have shown that ampalaya could help reduce symptoms associated with certain types of cancer such as breast cancer, colon cancer, cervical cancer, prostate cancer, lung cancer, skin cancer, brain tumors, and ovarian cancer.

The main chemicals found in ampalaya include saponins, which are believed to cause these benefits.

These compounds may also increase your body’s ability to fight off infections.

There is even more research being done regarding the potential benefits of this fruit.

Some other possible benefits include increased blood flow to the liver, improved digestion, reduced cholesterol levels, reduced inflammation, and enhanced immune system function.

While there aren’t any known adverse reactions to consuming ampalaya, there are still risks involved with taking supplements containing them.

When choosing a supplement, make sure that it has been tested by independent laboratories to ensure their safety before purchasing.

Since ampalaya contains many nutrients and minerals, there are other ways to prepare it besides adding it as an ingredient in your favorite meal.

You can eat it raw, roasted, boiled, fried, dried, or juiced.

Here are some tips on preparing it.

  • To roast ampalaya, place it in a dry pan over medium heat. Cook until browned on both sides. Remove from the oven and allow it to cool down completely.
  • If you want to boil ampalaya, add water and salt to the pot then bring it to a boil. Reduce the heat and simmer until tender. Drain out all excess liquid and discard the remaining water.
  • You can also fry ampalaya instead of cooking it traditionally. Place it in hot oil (or butter) in a frying pan. Fry until golden brown on both sides.
  • Dried ampalaya takes longer to cook compared to fresh ones. Soak ampalaya leaves in warm water overnight. Then drain and rinse thoroughly. Dry in sunlight for three days. Chop into small pieces and store in airtight containers.
  • Juice ampalaya is another way to consume it without having to soak the leaves first. To do this, wash and chop the leaves. Put them in a blender along with 1 cup of water and blend until smooth. Strain through cheesecloth to remove any residue from the pulp.

Other Ways to Prepare Ampalaya

Aside from adding it as an ingredient in your favorite meal, here are some additional ideas on how to prepare it.

  • Add sliced ampalaya to salads
  • Serve it as an appetizer
  • Make it into soup
  • Mix it with fish sauce and vinegar
  • Use it as a condiment for grilled meat
  • Eat it as a snack while watching TV

What Are The Different Precautions That Should Be Taken When Consuming

Consuming ampalaya can have some serious consequences if done improperly.

Here are some of the most common side effects to watch out for when consuming it:

  • In case you eat too much at once, your stomach may become bloated and you might feel nausea and vomiting.
  • If you consume ampalaya raw, then you could experience diarrhea (even though not all types of ampalaya contain enough nutrients to cause such symptoms).
  • Some people who have eaten ampalaya before report having a “burning sensation” while swallowing.
  • Those who suffer from kidney disease shouldn’t consume ampalaya due to the high amount of oxalates present in it.
  • It has been reported by some that eating too much ampalaya can lead to dehydration.
  • For pregnant women, it is recommended that they avoid ampalaya since it contains more than 100 milligrams of calcium per serving.

How do I prepare ampalaya?

There are several ways to cook ampalaya depending on which method you prefer.

You can either boil them or steam them.

Boiling takes less time compared to steaming but requires more attention to detail as you need to make sure that you drain off excess water after cooking to prevent any bacteria growth.

You can also serve ampalaya uncooked.

However, it is best to buy cooked ones instead since their texture would turn mushy if left untouched for long periods of time.

Other uses of ampalaya

Aside from being used as a vegetable, ampalaya can also be used as a substitute for tofu.

If you want to try making this substitution, here is what you need to know:

  • Wash the ampalaya well to remove dirt and dust particles.
  • Cut into small cubes to resemble tofu pieces.
  • Cover the cubed ampalaya with boiling water.
  • Let the covered cubes soak for 5 minutes.
  • Drain the soaking liquid.
  • Add soy sauce, sugar, garlic powder, salt, and sesame oil.
  • Stir until evenly coated.
  • Serve immediately.

Ampalaya Recipe

Ampalaya is one of those dishes that many people enjoy eating but don’t know how it is prepared or what part of the plant they get from.
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: Side Dish
Cuisine: American
Keyword: Ampalaya Recipe
Servings: 2
Calories: 289kcal


  • 2 pieces ampalaya
  • 1 tbsp garlic minced
  • 1/2 tsp ground black pepper
  • salt to taste
  • 2 raw eggs
  • 18 ounces luke warm water
  • 1 tomato sliced
  • 1 onion sliced
  • 3 tbsp cooking oil


  • The ampalaya should be put in a big basin.
  • After adding salt and lukewarm water, wait for five minutes.
  • Squeeze the ampalaya in a cheesecloth until all the liquid drops.
  • Place the frying oil in the hot pan.
  • Sauté the tomato, onion, and garlic.
  • Mix the ampalaya in with the remaining ingredients before adding.
  • Add salt and pepper as desired.
  • After beating the eggs, pour them over the ampalaya, and then partially boil them.
  • Combine the egg and the remaining ingredients.
  • Serve warm. Enjoy and share!


Calories: 289kcal | Carbohydrates: 9g | Protein: 7g | Fat: 25g | Saturated Fat: 3g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 15g | Trans Fat: 0.1g | Cholesterol: 164mg | Sodium: 81mg | Potassium: 309mg | Fiber: 2g | Sugar: 4g | Vitamin A: 754IU | Vitamin C: 14mg | Calcium: 61mg | Iron: 1mg
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