One Stop Eats

healthy food. recipes. reviews.

Lauki ki sabji (Bottle gourd)

Lauki has so many many names…. bottle gourd, opo, doodhi, ghiya, calabash, and so many more…. but all its names aren’t enough to capture all it’s virtues. A simple meal with lauki and roti is one of my favorite and I’d love to share it with you today. But, before that I can’t avoid talking about why it ranks so high on my respect list. It is a delicious, easy to cook meal that is very healthy and that I can eat as much as I want, without feeling a speck of guilt.

Lauki is rich in iron and vitamin C, and I couldn’t stress enough how cool that is. You ask cool? Why? You see my friend, iron’s absorption in the body becomes easier with vitamin C’s presence…. and now here’s a vegetable that not only provides the iron but also makes it feasible to be absorbed. Ah! What wonderful service it provides. A little secret….. this is the best food to eat if you are trying to lose weight. Helps with that too. ๐Ÿ™‚ Lauki was and still is my Mom’s, and now my, ultimate choice of vegetable every time we are sick, especially if it is anything stomach related, because this happens to be one of the easiest vegetables to digest. It also has a cooling effect making it the ideal summer eat.

There are several things made out of lauki that are very dear to my heart…. like lauki juice, lauki sabji, lauki halwa. But, I’ll tell you about the very simple sabji today.

Lauki Sabji

Lauki Sabji

Lauki sabji

Ingredients to serve 4

  • 2 medium light green bottle gourds
  • 3 medium vine tomatoes, chopped
  • 1/2 medium yellow onion, chopped
  • 1 teaspoon cumin seeds (optional)
  • 1 tablespoon ghee. Ghee just makes it taste better, you can use oil too. But oil, eh, it doesn’t do justice.
  • 1 teaspoon ginger, minced
  • 1 teaspoon haldi (turmeric powder)
  • 1 teaspoon red chilli powder
  • salt to taste
  • 1.5 cups water

Peel the laukis and remove their stems. Cut them in 1 inch cubes.

Heat the ghee in a pressure cooker on medium. Add the cumin seeds when the ghee is heated.

Once the cumin seeds begin to pop, add the ginger and onions and saute them until the onions are translucent.

Now add the turmeric powder and the red chilli powder. Saute this for just a minute.

Add the tomatoes and saute it for another 2 minutes.

Add the lauki and also the salt. Give it a quick stir and add the water.

Put the lid on the cooker and let this cook for 20-25 minutes on medium-low.

That’s it. It’s that easy. Garnish it with some cilantro and enjoy with rotis or just like a soup. ๐Ÿ™‚

Here are few notes about this recipe:

  1. When picking lauki, pick light green, medium-sized ones that aren’t very hairy and also light in weight, to ensure you get more matter and less seeds.
  2. If you don’t want to make it in a pressure cooker, you can make it in a sauce pan with a lid. Just add enough water to cover the surface of the vegetables. It’ll take about 30 minutes to cook on medium.
  3. My husband loves having this as a soup by itself. If you aren’t eating carbs, here’s a healthy alternative and an addition to your menu.

4 comments on “Lauki ki sabji (Bottle gourd)

  1. sumant
    October 5, 2010

    looks like my mom’s food

  2. Val
    September 19, 2011

    My mother is Taiwanese, and bottle gourds (as well as luffa) are commonly eaten and loooved there as well. My mom’s favorite prep is sliced in strips and sauted in garlic, scallions, and ginger. She was so excited when I showed her the baby gourds in my garden.
    Such a shame no one in the US eats these commonly.
    Oh well. More for us!
    Thanks for a great informative post!

    • Meenakshi Matai
      September 26, 2011

      Hey Val, Yeah, bottle gourds have such good medicinal properties too. I wish more people enjoyed them.

  3. ashvini
    October 16, 2011

    Very good receipe

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This entry was posted on April 25, 2009 by in Cuisine, Extra healthy, Indian, Main Course, Quick, Recipes, Soups, Vegetarian and tagged , , , .


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