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A simple and comforting Bengali stir-fry made with bottle gourd. This everyday dish is lightly spiced, allowing the subtle sweetness of the 'lau' to shine through. Perfect with steamed rice and dal.
Prepare the Bottle Gourd: Wash the bottle gourd thoroughly. Peel the skin using a vegetable peeler. Cut it in half lengthwise and scoop out the seeds if they are large and hard. Chop the gourd into small, uniform 1/2-inch cubes. This takes about 10-12 minutes.
Temper the Spices (Tadka): Heat mustard oil in a kadai or a heavy-bottomed pan over medium-high heat until it is fragrant and just begins to smoke lightly, about 2 minutes. Reduce the heat to low, then add the panch phoron, dried red chillies, and bay leaf. Allow them to sizzle and crackle for about 30-45 seconds until aromatic. Be careful not to burn them.
Sauté Aromatics: Add the ginger paste and slit green chillies to the pan. Sauté for about 1 minute, stirring continuously, until the raw smell of the ginger disappears.
Cook the Gourd: Add the cubed bottle gourd to the pan. Sprinkle turmeric powder, cumin powder, salt, and sugar over it. Stir everything together gently for 2 minutes to ensure the gourd cubes are evenly coated with the oil and spices.
Simmer until Tender: Cover the pan with a tight-fitting lid and reduce the heat to low. Let the bottle gourd cook in its own moisture for 15-18 minutes. Stir every 5-6 minutes to prevent sticking. The gourd will release a significant amount of water, so there is usually no need to add extra. Cook until the pieces are soft, translucent, and can be easily pierced with a fork.
Finishing Touches: Once the gourd is tender, remove the lid. If there is excess water, increase the heat to medium-high and cook for another 2-3 minutes, stirring, until the water evaporates and the bhaji reaches a semi-dry consistency. Turn off the heat, garnish with freshly chopped coriander leaves, and serve hot.
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A simple and comforting Bengali stir-fry made with bottle gourd. This everyday dish is lightly spiced, allowing the subtle sweetness of the 'lau' to shine through. Perfect with steamed rice and dal.
This bengali recipe takes 35 minutes to prepare and yields 4 servings. At 97.42 calories per serving with 1.35g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Add 2 tablespoons of soaked chana dal (split chickpeas) along with the bottle gourd for added texture and protein.
For a non-vegetarian version, add 100g of small prawns (chingri), marinated in turmeric and salt and lightly fried, in the last 5 minutes of cooking.
Fry a handful of 'bori' (sun-dried lentil dumplings) until golden brown, lightly crush them, and add them to the bhaji a few minutes before turning off the heat for a delightful crunch.
Add 1/4 teaspoon of red chilli powder along with the turmeric for extra heat.
Bottle gourd is composed of about 96% water, making this dish an excellent way to help keep your body hydrated, especially during warmer months.
Rich in both soluble and insoluble dietary fiber, bottle gourd helps in maintaining a healthy digestive system, preventing constipation, and promoting gut health.
Being extremely low in calories and high in fiber, Lau Bhaji can make you feel full for longer, helping to reduce overall calorie intake and support weight loss goals.
In traditional Ayurvedic medicine, bottle gourd is known for its cooling properties, which can help reduce body heat and prevent heat-related issues.
One serving of Lau Bhaji (approximately 3/4 cup or 75g) contains around 95-105 calories, making it a very light and low-calorie side dish. The majority of the calories come from the mustard oil.
Yes, Lau Bhaji is very healthy. Bottle gourd is over 90% water, low in calories, and rich in fiber, vitamins, and minerals. It's easy to digest and has a cooling effect on the body. The use of minimal spices makes it a gentle and nutritious dish.
While mustard oil provides the authentic Bengali flavor, you can substitute it with any neutral vegetable oil like sunflower or canola oil. The taste will be slightly different but still delicious.
If the bhaji has too much liquid at the end, simply remove the lid, increase the heat to medium-high, and cook while stirring for a few minutes until the excess water evaporates to your desired consistency.
It is not recommended to use frozen bottle gourd for this recipe. Freezing alters the texture, making it mushy when cooked. Fresh, tender bottle gourd yields the best results.
Panch Phoron is a whole spice blend used in Eastern India, especially Bengal. It consists of equal parts of fenugreek seeds, nigella seeds, cumin seeds, black mustard seeds, and fennel seeds.