🥗 Gulay Ulam Recipe – Easy & Nutritious Filipino Vegetable Dish

📌 Introduction

What is Gulay Ulam?

Gulay Ulam is a traditional Filipino vegetable dish served as a main meal, typically paired with steamed rice. The word “gulay” means vegetables, while “ulam” refers to a main dish eaten with rice. It is one of the healthiest Filipino dishes, often cooked with a variety of locally grown vegetables like squash, eggplant, okra, and string beans.

A Brief History of Gulay Ulam in Filipino Cuisine

For generations, Filipino households have relied on gulay ulam as a budget-friendly and nutritious meal. In rural areas, families grow vegetables in their “bahay kubo” (nipa hut) gardens, making it easy to cook fresh, farm-to-table meals.

Many regional variations exist, influenced by local ingredients and cooking methods. In Bicol, coconut milk (gata) is commonly added for a creamy and rich flavor. In Ilocos, vegetables are often cooked with fermented shrimp paste (bagoong) for a savory umami taste.

Why This Recipe?

If you’re looking for a healthy Filipino vegetable dish, this easy gulay ulam recipe is perfect because:

✅ Packed with nutrients – Loaded with fiber, vitamins, and antioxidants.
✅ Budget-friendly – Uses affordable, locally available ingredients.
✅ Quick & easy to cook – Takes less than 30 minutes to prepare.
✅ Customizable – Can be made vegan, spicy, or with protein like shrimp or chicken.

Whether you’re a Filipino food lover or someone looking for a nutritious vegetable dish, this recipe will become a staple in your meal rotation!

🔪 What You’ll Need

Essential Kitchen Tools

To make this easy gulay ulam recipe, you’ll need a few basic kitchen tools:

• Pot or wok – For sautéing and simmering the vegetables.
• Knife – To chop vegetables into even pieces.
• Cutting board – Preferably one for vegetables and another for meat (if using).
• Ladle – For stirring and serving the dish.
• Measuring cups and spoons – To ensure the right balance of flavors.

If you have a mortar and pestle, it can be useful for crushing garlic or mixing bagoong (fermented shrimp paste) into a smooth paste.

Time-Saving Tips for Quick & Easy Gulay Ulam Recipe Preparation

Cooking healthy Filipino vegetable dishes doesn’t have to be time-consuming. Here are some quick prep tips:

✅ Chop all vegetables in advance – Store them in separate containers for easy cooking.
✅ Use frozen or pre-cut vegetables – If you’re short on time, pre-cut squash or frozen malunggay leaves work well.
✅ Soak eggplant in water – This prevents it from browning before cooking.
✅ Marinate protein (if using) – A quick marinade in fish sauce or soy sauce enhances flavor.

With these time-saving tricks, you can have a delicious gulay ulam meal ready in 30 minutes or less!

🥬 Ingredients for Gulay Ulam Recipe

Common Filipino Vegetables for Gulay Ulam

The best thing about Gulay Ulam is its versatility! You can use a variety of fresh vegetables commonly found in Filipino markets:

🥬 Malunggay (Moringa Leaves) – Rich in iron and antioxidants.
🍆 Talong (Eggplant) – Absorbs flavors well and adds a soft texture.
🌿 Okra – Provides a slightly slimy texture that thickens the dish.
🎃 Kalabasa (Squash) – Adds natural sweetness and a creamy texture.
🌱 Sitaw (String Beans) – A popular ingredient in Filipino vegetable dishes.

These vegetables not only taste great together but also provide essential nutrients like fiber, vitamins A & C, and antioxidants.

Optional Protein Sources

To make this dish heartier, you can add:

🍤 Shrimp – Adds a seafood flavor that pairs well with coconut milk.
🍗 Chicken – A lean protein option that absorbs the sauce well.
🍛 Tofu – A great plant-based alternative for vegetarians and vegans.

Flavor Enhancers for a Richer Taste

Filipino cuisine is all about bold flavors! Here are some ingredients that enhance the taste of gulay ulam:

🥥 Coconut Milk (Gata) – Makes the dish creamy and rich.
🦐 Bagoong (Fermented Shrimp Paste) – Adds a salty umami flavor.
🐟 Fish Sauce (Patis) – A common seasoning for a deep, savory taste.

Full Ingredient List:

• 2 cups squash, cubed
• 1 cup eggplant, sliced
• 1 cup string beans, cut into 2-inch pieces
• 1 cup okra, sliced
• ½ cup malunggay leaves
• 1 small onion, chopped
• 3 cloves garlic, minced
• 2 tomatoes, diced
• 1 cup coconut milk (optional, for ginataang gulay)
• 1 tbsp fish sauce or bagoong (adjust to taste)
• 1 tbsp cooking oil
• 1 cup water or vegetable broth
• Salt and pepper to taste

Optional: ½ cup shrimp, chicken, or tofu (if adding protein).

🍲 Instructions: How to Cook Gulay Ulam

Step 1: Prepare the Ingredients

Washing and Chopping Vegetables for Even Cooking

1. Wash all vegetables thoroughly under running water to remove dirt and pesticides.
2. Chop the vegetables into uniform sizes for even cooking:
   • Squash: Cut into small cubes.
   • Eggplant: Slice into rounds or half-moons.
   • Okra: Trim the ends and cut in half.
   • String beans: Cut into 2-inch pieces.
   • Malunggay leaves: Pluck from the stems and set aside.

Prepping Protein Sources (If Using)

If adding shrimp, chicken, or tofu:

• Shrimp: Remove the shells and devein.
• Chicken: Slice into small bite-sized pieces.
• Tofu: Cut into cubes and lightly fry for a firmer texture.

Step 2: Sauté the Base

Sautéing Garlic, Onions, and Tomatoes for a Rich Flavor

1. Heat 1 tbsp of oil in a pot over medium heat.
2. Sauté minced garlic and chopped onions until fragrant (about 1 minute).
3. Add diced tomatoes and cook until soft, releasing their juices.

Adding Protein (Shrimp, Chicken, or Tofu) for Extra Taste

4. If using chicken or tofu, add it now and cook for 3-4 minutes until lightly browned.
5. If using shrimp, add it later (shrimp cooks faster).

Step 3: Cook the Vegetables

Adding Hard Vegetables First for Even Cooking

6. Add the hard vegetables first (squash and string beans) and stir well.
7. Pour in 1 cup of water or vegetable broth and let it simmer for 5 minutes.

Simmering with Coconut Milk or Broth for a Creamy Texture

8. If making Ginataang Gulay (coconut milk version), pour in 1 cup of coconut milk and stir.
9. Add the eggplant and okra and let simmer for another 5 minutes until vegetables are tender.

Step 4: Season & Serve

Adjusting Seasoning with Fish Sauce, Salt, or Bagoong

10. Season with fish sauce, bagoong, or salt to taste. Stir well to combine flavors.
11. Add malunggay leaves last and cook for another 1-2 minutes before turning off the heat.

Serving Suggestions: Best Pairings for Gulay Ulam

✅ Serve hot with steamed rice.
✅ Pair with grilled fish or fried tofu for a balanced meal.
✅ Drizzle with extra coconut milk for a richer taste.

Now your nutritious and delicious Gulay Ulam is ready to enjoy! 🥗🍚

🥗 Nutrition Score

Calories, Fiber, and Vitamins per Serving

Gulay Ulam is a low-calorie, nutrient-dense dish that provides essential vitamins and minerals. Here’s an estimated nutrition breakdown per serving (1 cup):

• Calories: ~150-200 kcal (varies with coconut milk and protein additions)
• Carbohydrates: ~20g (mostly from squash and other vegetables)
• Fiber: ~6-8g (promotes healthy digestion)
• Protein: ~5-10g (higher if adding tofu, chicken, or shrimp)
• Fats: ~7-12g (from coconut milk and cooking oil)
• Vitamins & Minerals:
  • Vitamin A (from squash) – Supports eye health
  • Vitamin C (from string beans and malunggay) – Boosts immunity
  • Iron & Calcium (from malunggay) – Strengthens bones and blood circulation

Health Benefits of Eating Filipino Vegetable Dishes

🥬 Boosts Heart Health – High in fiber, low in cholesterol.
🥗 Aids in Digestion – Okra and squash provide gut-friendly fiber.
💪 Strengthens the Immune System – Rich in antioxidants and vitamins.
🍛 Promotes Weight Management – Low in calories, filling, and nutrient-dense.

How to Make It More Nutritious by Adding Superfoods

Want to make your Gulay Ulam even healthier? Try these nutrient-boosting add-ons:

✅ Chia seeds or flaxseeds – Extra fiber and omega-3s.
✅ Turmeric powder – Anti-inflammatory and boosts flavor.
✅ Mushrooms – Adds a meaty texture and plant-based protein.

By incorporating these simple tweaks, you can turn your Gulay Ulam into a superfood powerhouse!

🥡 Serving & Storage Tips

How Long Does Gulay Ulam Last in the Fridge?

Properly stored, gulay ulam stays fresh for up to 3 days in the refrigerator. To keep it from spoiling:

✅ Store it in an airtight container to prevent moisture loss.
✅ Let the dish cool completely before refrigerating to avoid condensation.
✅ Keep it on the top shelf of the fridge, away from raw meat or seafood.

Can You Freeze Gulay Ulam for Meal Prep?

Yes, but only if it doesn’t contain coconut milk. Freezing dishes with coconut milk may cause them to separate and change texture when reheated.

❄️ To freeze:

1. Portion into freezer-safe containers.
2. Label with the date to track freshness.
3. Freeze for up to 1 month.

🔥 To reheat frozen gulay ulam:

• Thaw overnight in the fridge.
• Reheat gently over low heat, stirring occasionally.
• Add a splash of coconut milk or water to restore consistency.

Best Ways to Reheat Without Losing Nutrients

When reheating, avoid overcooking to preserve the nutrients in the vegetables.

• Stovetop (Best Method) – Heat in a pan over medium-low heat with a little water or broth.
• Microwave (Quick Method) – Use a microwave-safe dish, cover loosely, and heat in 30-second intervals, stirring in between.
• Steaming (Gentle Method) – Place in a heatproof dish and steam for 5 minutes to maintain texture.

By following these storage and reheating tips, you can enjoy fresh-tasting, nutritious gulay ulam even days after cooking!

🔄 Variations of Gulay Ulam

Gulay Ulam with Coconut Milk (Ginataang Gulay)

One of the most popular variations of gulay ulam is Ginataang Gulay, which uses coconut milk (gata) for a rich and creamy texture.

🥥 How to Make It:

• Replace water or broth with 1 cup of coconut milk.
• Simmer vegetables in low heat to prevent curdling.
• Add shrimp or dried fish (daing) for a deeper umami taste.

✅ Best for: Those who love creamy, comforting Filipino vegetable dishes.

Spicy Version with Added Chili and Shrimp Paste

For a spicier, bolder take, you can make spicy gulay ulam by adding chili peppers and bagoong (fermented shrimp paste).

🌶 How to Make It:

• Sauté red chilies with garlic and onions at the start.
• Stir in 1 tbsp bagoong alamang for extra umami.
• Garnish with sliced green chilies before serving.

✅ Best for: Those who enjoy a rich, spicy kick in their vegetable dishes.

Vegan and Gluten-Free Adaptations

To make a vegan-friendly version, skip the fish sauce and shrimp paste and use plant-based seasonings instead.

🌱 How to Make It:

• Use tofu or mushrooms as a protein substitute.
• Replace fish sauce with soy sauce or liquid aminos.
• Enhance umami flavor with nutritional yeast or miso paste.

✅ Best for: Those following a plant-based or gluten-free diet.

With these variations, you can customize Gulay Ulam to suit different tastes and dietary preferences!

❓ FAQs

What is Gulay Ulam?

Gulay Ulam is a Filipino vegetable dish served as a main meal with rice. It features a mix of fresh vegetables like squash, eggplant, okra, and string beans, often cooked with coconut milk, fish sauce, or bagoong for extra flavor.

What vegetables are best for Gulay Ulam?

The most common vegetables used in gulay ulam include:
🥬 Malunggay (Moringa leaves) – Adds nutrients and a mild, earthy flavor.
🍆 Eggplant (Talong) – Soft and absorbs sauces well.
🌿 Okra – Slightly thickens the dish.
🎃 Squash (Kalabasa) – Naturally sweet and creamy when cooked.
🌱 String Beans (Sitaw) – Provides a crunchy texture.

Can I make Gulay Ulam without meat?

Yes! Gulay Ulam can be made completely vegan by skipping meat and using:
✅ Tofu or mushrooms as a protein substitute.
✅ Soy sauce or liquid aminos instead of fish sauce.
✅ Coconut milk or vegetable broth for extra richness.

How do I store leftover Gulay Ulam?

Store leftovers in an airtight container in the refrigerator for up to 3 days. If freezing, avoid using coconut milk, as it may separate when thawed.

🔚 Conclusion

Gulay Ulam is a delicious, nutritious, and budget-friendly Filipino dish that highlights the best of local vegetables. Whether you enjoy it with coconut milk, a spicy twist, or a plant-based version, it’s a versatile meal that’s easy to prepare and perfect for any occasion.

Why Homemade Gulay Ulam Is a Must-Try Filipino Dish

✅ Healthier and fresher – No preservatives or artificial flavorings.
✅ Customizable – Adjust ingredients based on your taste and diet.
✅ Quick and affordable – Uses everyday pantry staples and local vegetables.

Try This Recipe and Share Your Experience!

We’d love to hear how your homemade Gulay Ulam turned out! Leave a comment below and let us know:

🌿 Did you try the classic version, ginataang gulay, or the spicy twist?
🥘 What vegetables did you use?
📸 Share your photos and tag us on social media!

Explore More Filipino Vegetable Recipes

If you loved this recipe, check out these other healthy Filipino dishes:

• 🥥 Ginataang Kalabasa at Sitaw – A creamy coconut-based vegetable dish.
• 🍲 Pinakbet – A flavorful Ilocano dish with bagoong and mixed vegetables.
• 🥬 Laing – A spicy taro leaf dish cooked in coconut milk.

Now it’s time to cook your own Gulay Ulam and enjoy a healthy, home-cooked Filipino meal! 🍽️