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I know what you're thinking. Lauki, or bottle gourd, is a vegetable that often gets a bad rap. It's the one you tried to sneak off your plate as a kid, the one that’s often dismissed as bland and watery. But I'm here to change your mind. This humble gourd, a staple in Indian kitchens, is so much more than just a diet-friendly vegetable. It's a culinary canvas, capable of absorbing a symphony of spices and transforming into a dish that is both comforting and incredibly delicious. This recipe for lauki sabzi will not only prove that to you, but it might just make a lauki lover out of you yet.
Lauki, or bottle gourd, is a surprisingly nutritious vegetable that offers a wide range of health benefits, especially when incorporated regularly into your diet.
Here's a breakdown of its key advantages:
Lauki is a dieter's best friend. It is incredibly low in calories (about 15 kcal per 100g) and fat, while being rich in dietary fiber and water (over 90% water content). This combination helps you feel full for longer, reduces cravings, and prevents overeating, making it an excellent choice for weight loss.
The high fiber content in lauki, both soluble and insoluble, is great for your digestive system. It helps to regulate bowel movements, prevent constipation, and soothe digestive issues like bloating and acidity. Its light and easy-to-digest nature makes it a suitable food for people of all ages, including those recovering from illness.
With its high water content, lauki is a natural hydrator. Consuming it, especially during hot weather, helps replenish fluids and electrolytes, preventing dehydration and keeping your body cool.
Lauki is known to be beneficial for the heart. It contains potassium, a mineral that helps in regulating blood pressure. The low fat and cholesterol content, along with the presence of antioxidants, can help reduce bad cholesterol (LDL) levels and prevent arterial blockages, thereby lowering the risk of heart disease.
Lauki has a low glycemic index, which means it doesn't cause a rapid spike in blood sugar levels. Its high fiber content also helps in stabilizing blood glucose, making it a recommended vegetable for people with diabetes.
Rich in Vitamin C and antioxidants, lauki helps strengthen the immune system and fight off infections. It also acts as a natural diuretic, aiding in flushing out toxins from the body and supporting kidney and liver function.
The hydrating properties and the presence of vitamins and minerals like Vitamin C and Zinc can help promote healthy, glowing skin. Additionally, some traditional practices suggest that lauki can help prevent premature graying of hair and improve hair health.
So there you have it—a simple, comforting, and incredibly delicious Gujarati lauki sabzi that’s sure to change your perspective on this humble vegetable. It's proof that with a little love and the right blend of spices, even the most underrated ingredients can shine. Whether you're a seasoned cook or a kitchen newbie, this recipe is a must-try. I hope you enjoy making and sharing this dish as much as I do. Do let me know in the comments below if this recipe made a lauki lover out of you! Happy cooking! 😊😋
Preparation time - 5 Minutes
Cooking time - 10 minutes
Serves - 2 person
Ingredients to make Lauki Sabji:
250 grams Lauki/bottle gourd
1 tablespoon oil
1 teaspoon mustard seeds
1/4 teaspoon asafoetida
1/2 teaspoon turmeric powder
8 to 10 curry leaves
2 teaspoon cumin - coriander powder
2 to 3 teaspoon red chilli powder
(I used kashmiri red chilli powder)
1 1/2 tablespoon jaggery
For garnishing:
Finely chopped coriander leaves
Method to make Lauki Sabji:
- Wash, peel and cut lauki.
- Take oil in a small pressure cooker. (You can also make it in kadai but it is time consuming and attention traking.)
- Add mustard seeds to it. When they crackles add asafoetida, turmeric powder and curry leaves.
- Mix well and add chopped lauki to it. Again mix and add around 1/4 cup water to it. Now it's time to add salt.
- Shut the lid and pressure cook for two whistles at medium flame.
- Let it cool at room temperature. Let the pressure release.
- Again add remaining spices and give a proper boil.
- At last add coriander leaves.
- Our super delicious and super healthy Lauki Sabji is ready to serve.
- You can serve it with roti, bhakhri, khichdi etc.
Tips:
You can avoid jaggery.
