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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.
For 4 servings
Fry the Eggs
Prepare the Tempering and Sauté Aromatics
Cook the Masala and Bottle Gourd
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.
This indian recipe takes 40 minutes to prepare and yields 4 servings. At 301.76 calories per serving with 15.09g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Simmer the Curry
Finish and Garnish
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.
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.
For a richer, creamier gravy, stir in 2-3 tablespoons of fresh cream or coconut milk during the last 2 minutes of cooking.
Use 1 teaspoon of panch phoron (Bengali five-spice blend) instead of just cumin seeds for a different flavor profile common in Eastern India.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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