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Neena Gupta’s fans love the actor's updates on her ghar ka khana, which usually tend to be delicious but nutritious regional recipes that can be made easily. She recently posted a recipe video for a Bihari lauki jaabar, a light and summary bottle gourd dish which is made with rice. Lauki or bottle gourd is a vegetable which can help keep you cool during the sweaty summer months; the bottle gourd is a known for its high water content, approximately 92%, making it an excellent hydrating vegetable. Its high water content is crucial for maintaining proper digestion, especially in hot weather when the risk of dehydration is higher.
Despite its high water content, lauki is low in calories, making it easy to digest. Consuming low-calorie foods like lauki can help prevent digestive discomfort and bloating, allowing the digestive system to function optimally. Lauki is a good source of dietary fiber, particularly soluble fiber. Fiber aids digestion by promoting regular bowel movements, preventing constipation, and supporting the growth of beneficial gut bacteria.
Moreover, lauki has an alkaline pH, which can help balance the acidity levels in the stomach. Consuming alkaline foods may help reduce symptoms of acid reflux and heartburn, promoting better digestion.
Sorakaya Pappu
In the southern states of India, sorakaya pappu, a comforting lentil stew with lauki, is a staple dish, especially during the sweltering summer months. The dish originated in Andhra Pradesh and to prepare this dish, you need toor dal which is cooked until it’s creamy with chunks of lauki, imparting a subtle sweetness to the dish. Tempered with mustard seeds, cumin seeds, curry leaves, and dried red chilies, sorakaya pappu is a terrific blend of flavors and textures. Served piping hot with steamed rice and a dollop of ghee, this dal is recommended after a bout of indigestion or constipation-related issues as it’s high in fibre.
Lauki ka raita
A cooling accompaniment enjoyed all across India, this raita is loaded with fibre, both soluble and insoluble and helps cure constipation, flatulence and lowers digestive stress. Grated lauki is mixed with creamy yogurt, tempered with cumin seeds, curry leaves, and green chilies, and seasoned with salt and roasted cumin powder. This light and nutritious raita not only helps beat the summer heat but also adds a burst of flavor to any meal. It pairs wonderfully with biryanis, pulavs, or simply as a side dish with rotis or parathas.
Sorekai Majjige Huli
This mild but delicious curry features lauki (bottle gourd) cooked in a tangy coconut and yogurt-based gravy, infused with a medley of spices and seasoned with a tempering of mustard seeds, curry leaves, and dried red chilies. To prepare this dish, lauki pieces are simmered in a mixture of yogurt, coconut, green chilies, and a special spice blend comprising coriander seeds, cumin seeds, fenugreek seeds, and grated coconut. The dish is known for its creaminess and is a great meal option on sweltering summer days when you’re trying to settle for something cooling.
Lau bodi moong dal ghonto
This is a light, semi-spiced curry which is known to be digestible and cooling. Made with lauki and bodi, this dish is a delightful medley of textures and tastes. The lauki is diced and cooked with aromatic spices like cumin, turmeric, and ginger, while the bodi adds a crunchy texture and earthy flavor. It often includes dal as well and is usually finished with a tempering of mustard seeds and dried red chilies. It’s best paired with a side of steamed white rice.
Lau Shol
If you’re looking for light sources of proteins for your daily intake, this Bengali recipe can be a great option. Lau shol is a snakehead murrel fish curry that’s made with bottle gourd and contains some essential spices. It’s made by sautéing diced lauki with onions, garlic, ginger, and green chilies until tender. It's then seasoned with a blend of spices such as turmeric, cumin, and coriander, which infuse the dish with depth and warmth. Sometimes, additional ingredients like tomatoes or potatoes are added for extra flavor and texture.
Doodhi thepla
Doodhi thepla is a popular Gujarati summer snack; the thin, flavourful flatbreads are made by kneading grated lauki into a dough along with whole wheat flour, spices, and fresh herbs like fenugreek leaves and cilantro. These theplas are then cooked on a hot griddle till golden brown and crispy, imparting a delightful crunch with every bite. Dudhi thepla is often served with tangy mango pickle and a dollop of creamy yogurt.
