Sabzi of the Day - Easy Bottle Gourd Recipes for Light, Homemade Meals
Packed with nutrients, essential vitamins and minerals, Bottle Gourd (lauki) confers numerous health benefits including weight loss, and can be prepared into various delicacies.
Bottle gourd, also known as calabash, is a versatile vine plant from the Cucurbitaceae family that holds significance in culinary, medicinal, and cultural traditions, particularly in Asian cuisines. This hydrating vegetable is commonly harvested when tender and is celebrated for its mild flavor and health benefits. Rich in nutrients, bottle gourd is low in calories and high in fiber, making it an excellent addition to a balanced diet.
In 100 grams of bottle gourd, you’ll find just 11 calories, 0.53 grams of protein, 0.13 grams of fat, 1.68 grams of carbohydrates, and 2.12 grams of fiber. It’s also packed with essential minerals, including 124 mg of potassium, 15.42 mg of calcium, 16.1 mg of phosphorus, 24.63 mg of zinc, and 10.93 mg of magnesium. This nutrient profile, combined with its high water content, makes bottle gourd ideal for promoting hydration, supporting digestion, and aiding in weight management.
To enjoy the most of this nutrient-packed veggie, here are some quick, easy and unique recipes you can try at home.
Lauki ke Kofte (Bottle Gourd Fried Dumplings)
This recipe for Lauki ke Kofte features tender bottle gourd koftas dipped in a flavorful, spiced tomato gravy.
Ingredients
2 cups bottle gourd – grated
4 tbsp gram flour (besan)
¼ tsp Garam Masala
¼ tsp red chili powder
½ tsp green chili – finely chopped
salt as per taste
oil, for deep or shallow frying the kofta
2 tomatoes – large-sized, roughly chopped
1 onion, – medium-sized, roughly chopped
½ to 1 tsp green chillies – chopped or 1 green chili
1 tsp ginger – chopped or 1 inch peeled ginger
4 to 5 garlic cloves, – small to medium-sized, roughly chopped
2 tbsp cashews – broken or roughly chopped
1 tsp cumin seeds
¼ or ½ teaspoon red chili powder
¼ tsp turmeric powder
1 tsp coriander powder
¼ or ½ tsp Garam Masala
1 cup water or add as required
2 Tbsp oil – if using fresh oil
salt as per taste
½ tsp sugar or add as required
Recipe
Rinse and peel the bottle gourd (lauki), then grate it to yield 2 cups of grated lauki.
Taste the lauki before peeling and grating—discard if bitter.
Squeeze the grated lauki and collect the juice in a bowl. Set the juice aside.
Combine grated lauki and all ingredients (except oil) to make a kofta mixture.
Shape the mixture into small round balls or patties.
Heat oil in a frying pan and fry the koftas until golden brown on all sides.
Drain the fried koftas on paper towels to absorb excess oil.
For the Masala Paste:
Blend all ingredients for the masala paste into a smooth, thick paste. Add a little water if needed.
For the Gravy:
In the same pan, heat 2 tbsp oil and fry cumin seeds until they splutter.
Add masala paste and sauté for 8-10 minutes on medium-low heat.
Add ground spice powders, stir, and cook until the oil separates and masala thickens.
Add lauki juice and 1 cup of water. Simmer for 10-12 minutes.
Add fried koftas to the gravy, let it rest for a few minutes, then garnish with coriander leaves.
Picture a soft, savory flatbread, packed with the goodness of grated bottle gourd (dudhi), and seasoned with aromatic spices, then cooked to crispy perfection on the griddle.
Ingredients
¾ to 1 cup lauki – grated
1½ cups whole wheat flour
3 tbsp gram flour (besan)
2 tbsp Curd (yogurt) – add 1 or 2 tablespoons more, if needed for kneading
1 small green chili – crushed to a paste
1 inch ginger – peeled, crushed to a paste
½ tsp Coriander Powder
½ tsp cumin powder
½ tsp red chili powder
¼ tsp turmeric powder
1 tbsp oil
¾ tsp salt or add as required
oil as needed, for roasting
Recipe
Rinse, peel, and grate the lauki into a bowl, plate, or large tray. Taste the lauki before grating; if it tastes bitter, discard it.
Mix the grated lauki with ginger-green chili paste, coriander powder, cumin powder, red chili powder, turmeric powder, and salt.
Let it sit covered for 5 minutes. The lauki will release its juices during this time.
Add whole wheat flour and besan (if using). If you don’t have besan, you can make the dough with just whole wheat flour.
Add yogurt and oil to the mixture, and knead into a smooth, soft dough.
Divide the dough into medium-sized balls.
Roll each ball on a dusted surface, using extra whole wheat flour if needed, into a round shape of about 5-6 inches in diameter.
Heat a tawa or griddle on medium to medium-high heat.
Place the rolled dough onto the hot tawa. When air pockets start to form, flip it.
Brush some oil on the flipped side, and flip again.
Spread oil on the other side and flip until both sides are golden brown and fully roasted.
Serve the warm parathas hot or at room temperature with mango pickle or yogurt for a delicious meal.
Dudhi Bhaji (Goan Style Bottle Gourd Curry)
A delicious dish made with bottle gourd, onions, coconut, and a blend of spices.
Ingredients
5 tbsp oil
400 grams lauki or 2.5 cups of chopped lauki
⅓ cup fresh grated coconut
1 or 2 green chilies, chopped
½ cup chopped onion or a medium sized onion
1 pinch asafoetida (hing)
Salt as per taste
Recipe
Start by rinsing the bottle gourd (dudhi or lauki) thoroughly in water. Peel the skin off and chop it into medium-sized pieces—aim for about 2.5 cups of chopped lauki.
In a pan, heat 1.5 tablespoons of oil on low heat.
Add ½ cup of chopped onions to the pan and sauté for 2-3 minutes until the onions soften.
Stir in a pinch of asafoetida and 1 tablespoon of chopped green chilies. Mix everything well.
Continue sautéing the onions until they turn translucent.
Add the chopped bottle gourd (dudhi) to the pan. Sprinkle in salt to taste and mix well.
Cover the pan with a lid and cook on low heat for 14-16 minutes, stirring occasionally. If the dudhi starts sticking, add a little water and continue cooking.
Once the dudhi has softened and changed texture, add 1/3 cup of freshly grated coconut and stir.
Cook the bhaji for another 2-3 minutes on low heat. Turn off the heat.
Serve your dudhi bhaji with chapati or paratha as a tasty side dish. Enjoy!
Unique and Mouthwatering Bottle Gourd Recipes
Kashmiri Al Yakhni | Lauki Yakhni (Fried Bottle Gourd in Yogurt Sauce)
Lauki Yakhni is a flavorful Kashmiri Pandit dish featuring fried bottle gourd slices simmered in a fragrant yogurt sauce, made without onion or garlic.
Ingredients
1 Bottle gourd (lauki) , peeled and sliced into rounds
1 tsp Cumin seeds
1 tsp Fennel seeds
1 inch Ginger , grated
1 inch Cinnamon Stick
3 Cardamom
2 Brown cardamom (Badi Elaichi)
1 Bay leaf (tej patta) , torn
4 Cloves
1 tbsp Whole Black Pepper Corns , coarsely grounded
2 cups Curd
¼ tsp Turmeric powder
¼ tsp Kashmiri Red Chilli Powder
¼ tsp Cumin powder
1 tsp Coriander Powder
2 tbsp Mustard oil
¼ cup Water
Salt as per taste
Recipe
Prep all the ingredients. Whisk full-fat yogurt until smooth. Peel and slice bottle gourd into thick rounds or large cubes.
Heat 2 tbsp mustard oil in a heavy-bottomed pan. Fry a few bottle gourd slices at a time, sprinkling salt, until golden brown and cooked. Drain and set aside.
In the same pan, add cumin seeds, fennel seeds, and ginger. Saute until seeds crackle.
Add turmeric powder, red chili powder, coriander powder, and salt. Stir in 1/4 cup of water.
Lower heat and slowly add whisked yogurt, whisking continuously to avoid curdling.
Let the curry simmer for 5 minutes, then add the fried lauki. Stir and simmer for another 10-15 minutes, thickening the curry.
Taste and adjust salt.
Serve hot with steamed quinoa and aloo palak. Enjoy!
Lauki ki Kheer (Bottle Gourd Rice Pudding)
An easy recipe which brings together kheer with bottle gourd, milk, and aromatic spices to create a rich, flavorful dessert!
Ingredients
1 tbsp Ghee
200 grams lauki or 1 cup grated lauki
5 cups full fat milk
1 pinch saffron strands
¼ to ½ tsp cardamom powder
5 tbsp sugar or add as required
5 to 6 dried rose petals, crushed (optional)
1 to 2 tsp rose water (optional)
12 to 15 cashews
1 tbsp raisins – optional
Recipe
Rinse, peel, and grate 200 grams of lauki (about half a medium-sized lauki) to get 1 cup of grated lauki.
In a thick-bottomed pan, heat ghee or a neutral-flavored oil and add the grated lauki.
Stir well and sauté the lauki on low to medium heat for 4-5 minutes, stirring often.
Add fresh whole milk to the pan and stir to combine.
Simmer the milk on low to medium heat, stirring occasionally to prevent it from scorching.
After 5-6 minutes, add a pinch of saffron strands and continue simmering the milk until it comes to a gentle boil.
Cook the milk for 16-20 minutes, stirring often and scraping milk solids from the sides to incorporate them into the mixture.
Once the milk reduces slightly, add sugar to taste and stir until it dissolves.
Add cardamom powder and cashews, and simmer for 2-3 more minutes.
Turn off the heat and add rose water along with 5-6 crushed dried rose petals (optional).
Serve the lauki ki kheer hot, warm, or chilled. It will thicken as it cools. Enjoy!
So, don't run away from lauki like Sachiv Ji (from Panchayat). Instead, relish this amazing veggie and give your health a boost!
