Cooling Lauki Raita
This Cooling Lauki Raita is a refreshing and gut-friendly Indian side dish, combining tender bottle gourd with creamy, probiotic-rich yogurt and aromatic spices. It's perfect for balancing spicy meals or as a light, healthy accompaniment.
For 4 servings
Prepare the bottle gourd: Peel the bottle gourd, cut it in half lengthwise, and scoop out any large seeds. Grate it using a medium grater.
Cook the bottle gourd: Place the grated bottle gourd in a small saucepan with about 1/4 cup of water. Bring to a boil, then reduce heat and simmer for 5-7 minutes, or until tender. Alternatively, steam it for 5-8 minutes.
Drain and cool: Drain the cooked bottle gourd thoroughly using a fine-mesh sieve. Press out all excess water with the back of a spoon or your hands. Let it cool completely to room temperature.
Prepare the yogurt base: In a medium mixing bowl, whisk the plain full-fat yogurt until it is smooth and creamy, with no lumps.
Combine ingredients: Add the cooled, squeezed bottle gourd to the whisked yogurt. Stir in the roasted cumin powder, chopped fresh mint leaves, fine sea salt, and finely chopped green chili (if using). Mix everything well.
Prepare the tempering (tadka): Heat ghee or vegetable oil in a small pan over medium heat. Once hot, add the mustard seeds and let them splutter. Then add the cumin seeds and allow them to turn golden brown (about 15-20 seconds).
Finish the tempering: Quickly add the asafoetida (hing) and fresh curry leaves to the hot oil. Cook for another 5 seconds until the curry leaves turn crisp. Be careful as they might splutter.
Add tempering to raita: Immediately pour the hot tempering over the prepared raita mixture. Stir gently to incorporate the flavors, or leave it swirled on top for garnish.
Chill and serve: Cover the raita and refrigerate for at least 30 minutes to allow the flavors to meld and for it to chill thoroughly. Serve cold as a refreshing side dish with your favorite Indian meal.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Ensure the bottle gourd is completely drained and cooled before adding to the yogurt; any excess water can make the raita watery, and warm gourd can curdle the yogurt.
- 2For a thicker raita, use Greek yogurt or hang your plain yogurt in a muslin cloth for 30 minutes to drain some whey.
- 3Adjust the amount of green chili to your preferred spice level, or omit it entirely for a milder version.
- 4Always add the tempering just before serving or chilling to preserve its fresh, aromatic crunch and flavor.
Adapt it for your goals.
Cucumber Raita
Replace bottle gourd with grated cucumber (squeezed of excess water) for a classic, crisp variation.
Boondi RaitaBoondi Raita
Instead of bottle gourd, add fried gram flour pearls (boondi) to the yogurt for a textural contrast. Add them just before serving to keep them crisp.
Roasted Garlic & Chili RaitaRoasted Garlic & Chili Raita
Add 1-2 cloves of finely minced roasted garlic to the tempering, and a pinch of red chili powder along with the cumin for a bolder flavor.
Why this is on our healthy list.
Aids Digestion
Yogurt is a natural probiotic, promoting a healthy gut microbiome, while bottle gourd is high in fiber, aiding digestion and preventing constipation.
Cooling & Hydrating
Bottle gourd has a high water content and a naturally cooling effect, making this raita excellent for hot weather or balancing spicy meals. Yogurt also contributes to hydration.
Rich in Nutrients
This dish provides essential vitamins and minerals from bottle gourd (Vitamin C, B vitamins) and calcium, protein, and B vitamins from yogurt, supporting overall health.
Frequently asked questions
Yes, you can prepare Lauki Raita up to 24 hours in advance. Store it in an airtight container in the refrigerator. The flavors will meld beautifully, but the tempering is best added closer to serving for maximum aroma and texture.
