Bottle Gourd (Lauki) Overview
Bottle gourd, also known as lauki or calabash, is a popular vegetable in many cuisines around the world. Its light green skin and juicy, mild-flavored flesh make it a versatile ingredient. Bottle gourd is not only delicious but also offers a plethora of health benefits, making it a staple in healthy cooking.
Health Benefits of Bottle Gourd
- Hydration: Composed of about 96% water, bottle gourd is excellent for hydration, especially in hot weather.
- Low in Calories: With low-calorie content, it is great for weight management and can help in maintaining a healthy diet.
- Rich in Nutrients: Contains vitamins C and B, potassium, and dietary fiber, contributing to overall health.
- Digestive Health: The high fiber content aids in digestion and can help prevent constipation.
- Heart Health: The potassium content helps regulate blood pressure, reducing the risk of heart disease.
- Cooling Effect: Known for its cooling properties, it is beneficial in controlling body heat and managing heat-related illnesses.
How to Eat Bottle Gourd
Bottle gourd can be enjoyed in various forms:
- Cooked: Used in curries, soups, or stir-fries.
- Juiced: Fresh juice can be consumed for its health benefits.
- Steamed: Steamed bottle gourd can be added to salads.
- Stuffed: Used as a filling for parathas or dumplings.
- In Desserts: Often used in sweet dishes like lauki halwa or sweetened yogurt.
Nutritional Value (per 100 grams)
- Calories: 14
- Protein: 0.6 g
- Carbohydrates: 3.4 g
- Dietary Fiber: 1 g
- Fat: 0.1 g
- Vitamin C: 10% of the Daily Value (DV)
- Potassium: 10% of the DV
- Calcium: 2% of the DV
Indian Recipes with Bottle Gourd
1. Lauki ki Sabzi (Bottle Gourd Curry)
Ingredients:
- Bottle Gourd: 300 grams (peeled and chopped)
- Onion: 1 (chopped)
- Tomato: 1 (chopped)
- Ginger-Garlic Paste: 1 teaspoon
- Turmeric Powder: 1/2 teaspoon
- Red Chili Powder: 1 teaspoon
- Cumin Seeds: 1 teaspoon
- Salt: to taste
- Oil: 2 tablespoons
- Water: 1 cup
Instructions:
- Heat oil in a pan; add cumin seeds and let them splutter.
- Add chopped onion and sauté until golden.
- Stir in ginger-garlic paste, chopped tomato, turmeric powder, red chili powder, and salt. Cook until the tomato softens.
- Add chopped bottle gourd and water; mix well.
- Cover and cook for 15-20 minutes until the bottle gourd is tender. Serve hot with roti or rice.
2. Lauki Kofta Curry
Ingredients:
- Bottle Gourd: 250 grams (grated)
- Besan (Gram Flour): 1 cup
- Onion: 1 (finely chopped)
- Ginger-Garlic Paste: 1 teaspoon
- Green Chili: 1 (finely chopped)
- Turmeric Powder: 1/2 teaspoon
- Salt: to taste
- Oil: for frying
- Tomato: 2 (pureed)
- Cream: 2 tablespoons (optional)
- Water: as needed
Instructions:
- In a bowl, mix grated bottle gourd, besan, chopped onion, ginger-garlic paste, green chili, turmeric powder, and salt. Form into small balls (koftas).
- Heat oil in a pan and deep fry the koftas until golden. Remove and set aside.
- In another pan, heat oil, add the tomato puree, and cook until oil separates.
- Add water, bring to a boil, and then add the fried koftas. Simmer for 5 minutes. Add cream if desired. Serve with rice or roti.
3. Lauki Halwa (Sweet Bottle Gourd Pudding)
Ingredients:
- Bottle Gourd: 500 grams (grated)
- Milk: 4 cups
- Sugar: 1 cup (or to taste)
- Ghee: 3 tablespoons
- Cardamom Powder: 1/2 teaspoon
- Chopped Nuts: 1/4 cup (cashews, almonds, etc.)
Instructions:
- Heat ghee in a pan, add grated bottle gourd, and sauté for 5 minutes.
- Add milk and cook on low heat until the mixture thickens.
- Stir in sugar and cardamom powder, cooking until the halwa reaches a pudding-like consistency.
- Garnish with chopped nuts and serve warm.
4. Bottle Gourd Raita
Ingredients:
- Bottle Gourd: 200 grams (grated)
- Yogurt: 2 cups
- Cumin Powder: 1/2 teaspoon
- Salt: to taste
- Green Chili: 1 (finely chopped)
- Coriander Leaves: for garnish
Instructions:
- Boil grated bottle gourd in water until soft. Drain and cool.
- In a bowl, whisk yogurt, cumin powder, and salt.
- Add boiled bottle gourd and green chili; mix well.
- Garnish with coriander leaves and serve chilled.
5. Stuffed Lauki Paratha
Ingredients:
- Whole Wheat Flour: 2 cups
- Bottle Gourd: 200 grams (grated and squeezed)
- Onion: 1 (finely chopped)
- Green Chili: 1 (finely chopped)
- Cumin Powder: 1 teaspoon
- Salt: to taste
- Water: as needed
- Oil: for cooking
Instructions:
- In a bowl, mix whole wheat flour and water to make a soft dough. Let it rest.
- In another bowl, mix grated bottle gourd, chopped onion, green chili, cumin powder, and salt.
- Divide the dough into balls; roll out each ball, place the filling inside, and seal.
- Roll out the stuffed dough ball into a paratha. Cook on a hot griddle with oil until golden on both sides. Serve with yogurt or pickle.
Non-Indian Recipes with Bottle Gourd
1. Bottle Gourd Soup
Ingredients:
- Bottle Gourd: 300 grams (peeled and chopped)
- Onion: 1 (chopped)
- Garlic: 2 cloves (minced)
- Vegetable Broth: 4 cups
- Olive Oil: 1 tablespoon
- Salt and Pepper: to taste
Instructions:
- Heat olive oil in a pot; add chopped onion and minced garlic. Sauté until soft.
- Add chopped bottle gourd and vegetable broth; bring to a boil.
- Simmer for 20 minutes until the bottle gourd is tender. Blend until smooth, and season with salt and pepper. Serve warm.
2. Bottle Gourd Stir-Fry
Ingredients:
- Bottle Gourd: 250 grams (sliced)
- Bell Pepper: 1 (sliced)
- Onion: 1 (sliced)
- Soy Sauce: 2 tablespoons
- Olive Oil: 2 tablespoons
- Garlic: 1 clove (minced)
Instructions:
- Heat olive oil in a pan; add minced garlic and sauté until fragrant.
- Add sliced onion and bell pepper; cook until soft.
- Stir in sliced bottle gourd and soy sauce; cook until the bottle gourd is tender. Serve hot.
3. Bottle Gourd Fritters
Ingredients:
- Bottle Gourd: 200 grams (grated)
- All-Purpose Flour: 1 cup
- Corn Flour: 1/2 cup
- Baking Powder: 1/2 teaspoon
- Salt: to taste
- Water: as needed
- Oil: for frying
Instructions:
- In a bowl, combine grated bottle gourd, all-purpose flour, corn flour, baking powder, and salt.
- Add water gradually to form a thick batter.
- Heat oil in a pan; drop spoonfuls of batter into the hot oil and fry until golden brown. Serve hot with chutney.
4. Bottle Gourd and Lentil Salad
Ingredients:
- Bottle Gourd: 200 grams (peeled and diced)
- Cooked Lentils: 1 cup
- Cherry Tomatoes: 1 cup (halved)
- Olive Oil: 2 tablespoons
- Lemon Juice: 1 tablespoon
- Salt and Pepper: to taste
Instructions:
- Boil diced bottle gourd in water until soft, then drain and cool.
- In a bowl, combine boiled bottle gourd, cooked lentils, and cherry tomatoes.
- Drizzle with olive oil and lemon juice, then season with salt and pepper. Toss and serve.
5. Bottle Gourd Pasta
Ingredients:
- Bottle Gourd: 150 grams (grated)
- Pasta: 200 grams
- Olive Oil: 2 tablespoons
- Garlic: 2 cloves (minced)
- Parmesan Cheese: 1/4 cup (grated)
- Salt and Pepper: to taste
Instructions:
- Cook pasta according to package instructions; drain.
- Heat olive oil in a pan; add minced garlic and sauté until fragrant.
- Add grated bottle gourd and cook until soft.
- Toss the cooked pasta with bottle gourd and garlic mixture, then sprinkle with Parmesan cheese, salt, and pepper. Serve warm.
Bottle gourd is a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!