Eat to Live to 100: Recipes from the World's Longest Living Peoples

9/11 Previous Next

© sasazawa/Shutterstock

Chanpuru

Chanpuru, a beloved Okinawan dish, combines bitter melon, purple sweet potato, tofu, and seasonal vegetables in a colorful, nutritious stir-fry. This recipe reflects the plant-focused diet of Okinawa's centenarians, celebrating the region's fresh, local produce. For extra protein, add a handful of cooked edamame or thinly sliced tempeh.

Ingredients (for 2 servings):

• 1 small bitter melon (goya), seeds removed and sliced
• 1 cup purple sweet potato, peeled and cubed
• 1/2 block firm tofu, pressed and cubed
• 1 small carrot, julienned
• 1 small zucchini, sliced
• 1/2 cup bean sprouts
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 clove garlic, minced
• 1/2 tsp grated ginger
• 1 tbsp vegetable oil
• 1 tbsp mirin (optional)
• Salt and pepper, to taste
• 1 green onion, sliced (for garnish)

Instructions:

1. Sprinkle the sliced bitter melon with a pinch of salt, massage gently, and let sit for 10 min. to reduce bitterness. Rinse and pat dry.
2. Steam or boil the purple sweet potato cubes until tender but not mushy, about 5–7 min. Set aside.
3. Heat 1 tbsp vegetable oil in a large skillet or wok over medium heat. Add the tofu cubes and cook until golden on all sides, about 5 min. Remove and set aside.
4. In the same skillet, heat sesame oil. Add garlic and ginger, stirring until fragrant. Toss in the bitter melon, carrot, and zucchini. Stir-fry for 3–4 min.
5. Return the tofu and sweet potatoes to the skillet. Add the bean sprouts, soy sauce, and mirin (if using). Stir well to combine and cook for another 2–3 min. until everything is heated through.
6. Adjust seasoning with salt and pepper. Garnish with sliced green onion before serving.