Bottle Gourd or Lauki or Doodhi, as it is widely known in India, is a tropical and subtropical vegetable that is native to Africa but is grown in countries all around the world with warm climates. Consequentially, it is deemed to be one of the earliest cultivated vegetables because the mature form of bottle gourd has a harder shell that could be made into water bottles, utensils, spoons and even into pipes, musical instruments and containers. But the young edible gourd is what we are going to focus on, especially because of its nutritional benefits. If you’re one of those people who despises lauki, then you should read on because you might want to embrace it! 

Bottle gourds are almost 95% water and are rich in dietary fiber, both soluble and insoluble, which comes as a boon when we’re talking about weight-loss, and helps in treating diarrhea and constipation as well. It is also low in saturated fats and cholesterol which helps maintain a steady blood pressure and promotes cardiac health by bringing down bad cholesterol levels. Due to its anti-inflammatory properties, it is helpful for the proper functioning of kidneys and liver and aids digestion. Bottle gourd is rich in vitamins, iron, magnesium and potassium and upon consuming it raw in the form of a pressed juice, it is deemed to cool the body and reduce belly fat. Now that you know about this superfood, here’s 3 recipes involving bottle gourd that is helpful if anybody’s aiming to lose weight. 

1. Lauki Dal 

Lauki paired with dal is a must-have if you’ve never tried it already. It is a wholesome recipe that is packed with protein and healthy carbs and rich in essential vitamins and minerals that is perfect for a midday lunch served over rice or as a side with rotis. 

Image Credits: ruchiskitchen.com

 

Ingredients: 

  • 1 medium sized bottle gourd or lauki, peeled and diced 
  • 1 cup bengal gram, soaked for 30 minutes 
  • 3 tbsp coconut or mustard oil 
  • 1 tomato, diced 
  •  ½ onion, finely chopped 
  • 4 cloves of garlic, finely chopped 
  • 1 tsp cumin seeds 
  • 2 tbsp coriander powder 
  • 1 tbsp cumin powder 
  • 2 green chillies, chopped 
  • 1 tbsp turmeric powder 
  • 1 tbsp kashmiri chilli powder 
  • 1 tbsp salt 
  • ½ inch ginger, minced 
  • 3 sprigs of coriander, chopped 
  • A pinch of asafoetida 
  • 2 cups of water 

Method: 

  • Heat 3 tbsp oil in a pressure cooker. Add the cumin seeds and let them crackle. 
  • Add a pinch of asafoetida powder, green chillies, garlic and ginger and saute them for a while. 
  • Add onion and saute till translucent. Add chopped tomatoes. Saute them for 2 minutes. Then add all spices and mix well. 
  • Add chopped bottle gourds or lauki to the cooker along with the chana dal and mix well. 
  • Add 2 cups of water and close the lid of cooker and cook for 6-7 whistles. 
  • Open the lid and garnish with chopped coriander leaves and serve hot! 

2. Lauki Sabzi: 

This simple recipe involves very few ingredients and it comes together in a pressure cooker in minutes. Moreover, it is low in fat and full of flavour and can be your weekday dinner paired with roti or chappati. 

Image Credits: manjulaskitchen.com

 

Ingredients: 

  • 1 medium sized lauki, peeled and diced 
  • 2 tbsp oil 
  • ½ onion, finely chopped 
  • 1 tomato, diced 
  • 1 green chilli, chopped 
  • 1 tbsp cumin seeds 
  • 1 tbsp salt 
  • ½ tbsp black pepper powder 
  • 1 tbsp turmeric powder 
  • 2 sprigs of coriander, chopped 

Method: 

  • Put the pressure cooker on high flame and add the oil. 
  • Once the oil gets heated, add the cumin seeds. Once the cumin seeds start to splutter, add the onion. 
  • Saute them for a while or till the onion turns translucent. Then, add the tomatoes and green chilly 
  • Add the turmeric powder to the mix and saute them for a while or till everything is incorporated. 
  • Add the diced lauki to the pot and mix well. Add salt and pepper at this stage. 
  • Scrape off the sides of the cooker and seal the lid. Pressure cook it for 5 minutes. 
  • Open the lid of the cooker and garnish the sabzi with coriander leaves and serve hot! 

3. Lauki Soup 

Lauki soup is a creamy vegetable delight that is low on carbs,vegan, keto- and paleo-friendly besides being a gluten-free dish that’ll stick in your mind every time you’re planning a nutritious dinner. 

Image Credits: delishably.com

 

Ingredients: 

  • 3 cups or 1 medium-sized lauki, peeled and diced 
  • 1 onion, finely chopped 
  • 3 cloves of garlic, minced 
  • 1 chilly, chopped 
  • 2 cups of water 
  • 2 tbsps coconut oil 
  • 1 tbsp salt 
  • ½ tbsp black pepper 

Method: 

  • Put a pressure cooker on high heat 
  • Add the oil and once it's hot, add minced garlic, onions, green chili, and saute till onions soften. 
  • Add diced bottle-gourd, water and salt. 
  • Once it’s all incorporated, close the lid of the cooker and cook for 5-6 minutes. 
  • Remove the lid and check the consistency. If you want your soup to be little less thick, add water to your liking and boil for a few minutes. 
  • Blend the soup with a hand blender and season with freshly ground black pepper. 

You can have the soup with toasted bread or as is. It is creamy, nutritious and filling without the addition of heavy cream or otherwise. So what are you waiting for? Try these low-effort low-carb lauki dishes now.