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A simple, homestyle curry made with tender bottle gourd in a light tomato and onion base. This everyday North Indian dish is healthy, quick to prepare, and pairs perfectly with fresh rotis for a comforting meal.
For 4 servings
Prepare the Tempering (Tadka)
Sauté Aromatics and Build the Masala Base
Cook the Bottle Gourd (Lauki)
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A simple, homestyle curry made with tender bottle gourd in a light tomato and onion base. This everyday North Indian dish is healthy, quick to prepare, and pairs perfectly with fresh rotis for a comforting meal.
This north_indian recipe takes 30 minutes to prepare and yields 4 servings. At 112.79 calories per serving with 2.13g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Finish and Garnish
Add 1/4 cup of soaked chana dal (split chickpeas) along with the lauki for a protein-rich version called Lauki Chana Dal.
For a richer, creamier texture, stir in 2 tablespoons of fresh cream (malai) or whisked yogurt at the end of cooking. Ensure the heat is low when adding yogurt to prevent curdling.
Modify the tempering by using coconut oil, and adding 1/2 tsp mustard seeds, a few curry leaves, and 1-2 dried red chilies instead of cumin seeds and asafoetida. Garnish with grated fresh coconut.
For a Sattvic version, simply skip the onion and ginger-garlic paste. The dish will still be flavorful due to the tomatoes and spices.
Bottle gourd consists of over 90% water, making this dish an excellent way to stay hydrated, especially during warmer months. Proper hydration is crucial for maintaining energy levels and overall bodily functions.
Rich in both soluble and insoluble dietary fiber, lauki helps in maintaining a healthy digestive system. It prevents constipation, soothes the stomach, and promotes the growth of healthy gut bacteria.
This sabzi is extremely low in calories and fat while being high in fiber. The fiber helps you feel full for longer, reducing overall calorie intake and making it an ideal dish for weight loss plans.
With negligible cholesterol and healthy fats (if using ghee in moderation), this dish is good for cardiovascular health. Bottle gourd is also known to help regulate blood pressure levels due to its potassium content.
Yes, Lauki Sabzi is very healthy. Bottle gourd is low in calories and fat, high in water content and fiber, making it excellent for digestion, hydration, and weight management. This recipe uses minimal oil and is packed with nutrients from vegetables and spices.
One serving of Lauki Sabzi (approximately 1 cup or 215g) contains around 90-110 calories, depending on the amount of oil used. It's a light and nutritious dish perfect for a healthy meal.
Occasionally, a bottle gourd can be naturally bitter due to compounds called cucurbitacins. It's always recommended to taste a tiny piece of the raw lauki before cooking. If it tastes bitter, you should discard the entire vegetable as consuming bitter gourd can be harmful.
Absolutely! For a Jain or Sattvic version, you can omit the onion and ginger-garlic paste. The flavor will be slightly different but still delicious, relying more on the tomatoes, asafoetida, and other spices.
To make a gravy version, increase the amount of water to 1-1.5 cups. You can also blend one tomato into a puree and add it to the masala base for a thicker, smoother gravy.
It is not recommended to freeze Lauki Sabzi. Bottle gourd has high water content, and upon thawing, it can become watery and mushy, altering the texture significantly. It's best enjoyed fresh or refrigerated for up to 2 days.