Lauki or Ghiya( Bottle Gourd) is a simple yet one of the most nutritious vegetables, that has a cooling effect on the body and is good for digestion, stomach, liver, and kidneys and skin. One of the excellent vegetable used during detox and body cleansings programs. Soon will compile a detailed post for it’s health benefits. The vegetable can be had in many forms like juice(good for body cleanse), can be had as soup or as the main dish for Indian lunch and dinner in combination with other veggies and pulses, as accomplishment like Raita, used for making desserts like Lauki ki Kheer(Bottle Gourd Milk Pudding) and Lauki ki barfi( Fudge) and many more.
Lauki ki sabzi is a very simple vegetable that best enjoyed with chappatis and can also be had with rice. I make this vegetable at least once a week for dinner with chappatis, and also whenever I am fasting as it is light on the stomach and one of the best vegetable for detoxification. I use only tomatoes for preparing this vegetable along with Indian spices like turmeric, cumin powder, coriander powder and fresh herbs like coriander(cilantro). Many people also use onion in preparation of this curry and many make it without onion and tomatoes, only in spices. Feel free to use the spices as per your choice if making during fasting days.
Let’s see the ingredients and method for making this simple and healthy dish.
Lauki/Ghiya(Bottle Gourd)– 250gms
Tomatoes- 2 small or 1 medium
Cumin Seeds-½ Tsp
Coriander Powder–1 Tsp
Turmeric Powder– ½ Tsp
Fennel Seeds/Powder–¼ Tsp
Red Chilli Powder–1/4 Tsp(optional or as required)
Ghee/ Oil– 1 Tsp
Salt as per taste
Refer to the images at the end of the method. Scroll or click on the images for caption
Wash and peel lauki (bottle gourd).I use the pressure cooker to make this veggie as it reduces the cooking time.
Wash and finely chop tomatoes.
Heat ghee or oil in a pan. I mainly use mustard oil while making my Indian style veggies or ghee while making food during fasts. You can use any cooking oil of your choice.
Add cumin seeds and while these splutter, add tomato and cook till it softens.
Add dry masalas or spices and fennel seeds to the cooking tomatoes. Fennel seeds are optional. Many people don’t add it to the vegetable, but I like the flavor that comes with the addition of fennel seeds/powder in the vegetable.
Add lauki/bottle gourd, and mix well. Add little water, as the vegetable has 92% water content it will release water while cooking.
Put the lid of the pressure cooker and cook the vegetable till 2-3 whistles on medium heat and take off the flame. Wait till the pressure releases in the cooker.
Adjust the water consistency as required, mash a little with the potato masher, garnish with fresh coriander leaves and serve with hot chappatis or phulkas or rice.
Since it is a no onion-no garlic recipe you can make this vegetable during fasts along with kutte(buckwheat flour) or singhade(water chestnut flour) ke paranthe or poori(Indian Flatbreads) and add spices as per your choice. Replace sendha namak with salt. Also, if you omit tomato and turmeric if you don’t use these during fasting.
Make this simple yet healthy dish for dinner or during fasts or whenever you want to have something simple and light for dinner and I am sure you will like the way I make this veggie.
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