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A delightful Bengali classic where tender bottle gourd is slow-cooked with succulent small prawns in a medley of traditional spices. This light and flavorful curry is a comforting dish, perfect with steamed rice.
For 4 servings
Marinate and Fry the Prawns
Prepare the Tempering (Phodon)
Sauté Aromatics and Spices
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A delightful Bengali classic where tender bottle gourd is slow-cooked with succulent small prawns in a medley of traditional spices. This light and flavorful curry is a comforting dish, perfect with steamed rice.
This bengali recipe takes 45 minutes to prepare and yields 4 servings. At 220.64 calories per serving with 12.86g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Cook the Bottle Gourd
Combine and Finish the Dish
Replace the prawns with 150g of cubed paneer (fried lightly) or 1/2 cup of boiled chana dal for a delicious vegetarian version.
For a 'niramish' version, omit the onion and garlic. Increase the ginger paste slightly and add a pinch of asafoetida (hing) with the panch phoron.
For a richer, creamier consistency, add 1 tablespoon of poppy seed paste (posto bata) or 2 tablespoons of coconut milk in the final 5 minutes of cooking.
Bottle gourd is composed of over 90% water, which helps in keeping the body hydrated and has a natural cooling effect.
Rich in both soluble and insoluble dietary fiber, bottle gourd helps in maintaining a healthy digestive tract, preventing constipation, and promoting gut health.
Prawns are a high-quality source of protein, essential for muscle repair and growth, while being low in fat and calories.
Being low in calories and high in fiber, this dish promotes a feeling of fullness, which can help in managing weight by reducing overall calorie intake.
One serving of Lau Chingri (approximately 245g) contains around 200-220 calories, making it a light and healthy main course option.
Yes, Lau Chingri is considered very healthy. It is low in calories and fat, while being rich in fiber and water from the bottle gourd. The prawns provide a good source of lean protein.
Absolutely! You can easily make a vegetarian version called 'Lau Dalna' by replacing the prawns with lightly fried paneer cubes or boiled chana dal.
If your bottle gourd is not very fresh, it might not release much water. If the curry looks too dry while cooking, you can add 1/4 to 1/2 cup of warm water and continue to cook until the gourd is tender.
Small to medium-sized prawns (often called 'chingri' in Bengali) are ideal for this dish. Their delicate flavor and quick cooking time complement the soft bottle gourd perfectly.
You can use a neutral vegetable oil, but for the authentic, pungent aroma and flavor of Bengali cuisine, mustard oil is highly recommended.