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Lau aru Koni Anja Recipe | CraftMyMeals | CraftMyMeals

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Recipes
Lau aru Koni Anja

indianeasyeggetariangluten-freedairy-freenut-free

soy-free

kosher

low-carb

high-protein

Lau aru Koni Anja

Popularity

1.5

Taste Score:6/10

A comforting and light Assamese curry made with tender bottle gourd and boiled eggs. This simple, home-style dish from Northeast India is subtly spiced and pairs perfectly with steamed rice for a wholesome meal.

Prep15m

Cook25m

Servings4

Serving:1 cupServing includes 1 cup of curry and 2 boiled eggs.

307 cal

Ingredients

For 4 servings

500 g Bottle Gourd (Peeled and cut into 1-inch cubes)
8 pcs Eggs (Hard-boiled and peeled)
3 tbsp Mustard Oil
1 large Onion (Finely chopped)
2 medium Tomatoes (Finely chopped)
1 tbsp Ginger Garlic Paste
2 pcs Green Chilies (Slit lengthwise)
1 tsp Cumin Seeds
1 pcs Bay Leaf
0.5 tsp Turmeric Powder (Plus a pinch for frying eggs)
1 tsp Cumin Powder
1 tsp Coriander Powder
0.5 tsp Red Chili Powder (Adjust to taste)
0.5 tsp Garam Masala
1.25 tsp Salt (Adjust to taste)
2 cup Water (Warm)
2 tbsp Coriander Leaves (Chopped, for garnish)

Nutrition per Serving

307

Calories

15g

Protein

16g

Carbs

Instructions

1
Fry the Eggs
- Heat 1 tbsp of mustard oil in a kadai or deep pan over medium heat.
- Gently add the hard-boiled and peeled eggs. Sprinkle a pinch of turmeric powder over them.
- Sauté for 2-3 minutes, turning carefully, until they develop a light golden, slightly crisp skin. This prevents them from breaking in the curry.
- Remove the fried eggs with a slotted spoon and set them aside.
2
Prepare the Tempering and Sauté Aromatics
- In the same pan, add the remaining 2 tbsp of mustard oil.
- Once the oil is hot, add the bay leaf and cumin seeds. Allow them to crackle for about 30 seconds.
- Add the finely chopped onion and sauté for 4-5 minutes until it turns soft and translucent.
- Stir in the ginger-garlic paste and slit green chilies. Cook for another minute until the raw aroma disappears.
3
Cook the Masala and Bottle Gourd

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30 min

303cal

9gprotein

About This Lau aru Koni Anja Recipe

This indian recipe takes 40 minutes to prepare and yields 4 servings. At 306.52 calories per serving with 15.35g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.

21g

Fat

Fiber3g

Sodium898mg

Potassium675mg

Phosphorus263mg

Know more about our calculations

Add the chopped tomatoes and cook for 5-6 minutes, stirring occasionally, until they become soft and mushy.

Add the powdered spices: turmeric powder, cumin powder, coriander powder, and red chili powder. Mix well and cook for 1 minute until fragrant.

Add the cubed bottle gourd and salt. Stir gently to coat the gourd pieces evenly with the masala.

Sauté for 2-3 minutes.

Simmer the Curry

Pour in 2 cups of warm water and stir everything together. Bring the curry to a rolling boil.
Once boiling, reduce the heat to low-medium, cover the pan with a lid, and let it simmer for 10-12 minutes, or until the bottle gourd is tender when pierced with a fork.

Finish and Garnish

Gently slide the fried eggs into the simmering curry.
Sprinkle the garam masala over the top.
Cover and cook for a final 2-3 minutes to allow the eggs to absorb the flavors of the gravy.
Turn off the heat. Garnish with freshly chopped coriander leaves. Let it rest for 5 minutes before serving.
Serve hot with steamed rice.

Pro Tips

1For a richer flavor, make a few shallow slits in the boiled eggs before frying them. This helps them absorb the curry's flavor.
2Choose a young, tender bottle gourd with smooth, pale green skin for the best taste and texture.
3Do not overcook the bottle gourd; it should be tender but still hold its shape.
4Mustard oil provides an authentic Assamese flavor, but feel free to use any neutral vegetable oil if you prefer.
5You can add one small boiled and cubed potato along with the bottle gourd for extra texture and heartiness.

Recipe Variations

Vegan Version

Replace the eggs with 200g of pan-fried tofu or paneer cubes, adding them in the final step. Ensure your garam masala is free from dairy derivatives.

With Lentils

Add 1/4 cup of soaked chana dal (split chickpeas) along with the bottle gourd for added protein and texture. You may need to increase the cooking time by 10 minutes and add a little extra water.

Creamier Gravy

For a richer, creamier gravy, stir in 2-3 tablespoons of fresh cream or coconut milk during the last 2 minutes of cooking.

Different Tempering

Use 1 teaspoon of panch phoron (Bengali five-spice blend) instead of just cumin seeds for a different flavor profile common in Eastern India.

Health Benefits

✨

Rich in Protein

Eggs are an excellent source of complete protein, containing all nine essential amino acids. Protein is crucial for muscle repair, immune function, and maintaining healthy skin and hair.

✨

Hydrating & Low-Calorie

Bottle gourd consists of over 90% water, which helps in keeping the body hydrated. It is also exceptionally low in calories and fat, making this dish a great choice for weight management.

✨

Aids Digestion

The high soluble and insoluble fiber content in bottle gourd promotes healthy digestion, prevents constipation, and supports a healthy gut microbiome. Spices like cumin also aid digestive processes.

💊

Good Source of Vitamins & Minerals

This curry provides a range of essential micronutrients. Eggs are rich in Vitamin D, B12, and selenium, while tomatoes and coriander leaves contribute Vitamin C, K, and antioxidants.

Frequently Asked Questions

How many calories are in one serving of Lau aru Koni Anja?

One serving of Lau aru Koni Anja contains approximately 300-350 calories, depending on the amount of oil used and the size of the eggs. It's a relatively light and healthy main course.

Is Lau aru Koni Anja healthy?

Yes, it is a very balanced and nutritious dish. Bottle gourd is hydrating, high in fiber, and low in calories, while eggs provide high-quality protein and essential vitamins. Using mustard oil in moderation offers healthy fats.

Can I make this curry without onion and garlic?

Absolutely. For a Sattvic or Jain-friendly version, you can omit the onion and ginger-garlic paste. To compensate for flavor, add a pinch of asafoetida (hing) to the hot oil during the tempering stage.

My bottle gourd released a lot of water and made the curry thin. What should I do?

This is normal as bottle gourd has high water content. You can either reduce the amount of water you add initially or simply simmer the curry uncovered for a few extra minutes at the end to allow the excess liquid to evaporate and thicken the gravy.

How can I store leftovers?

Store any leftovers in an airtight container in the refrigerator for up to 2 days. The flavors often meld and taste even better the next day. Reheat gently on the stovetop or in the microwave before serving.