Bottle Gourd, 800 g to 1 kg

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

1. Hydration: Composed of about 96% water, bottle gourd is excellent for hydration, especially in hot weather.
2. Low in Calories: With low-calorie content, it is great for weight management and can help in maintaining a healthy diet.
3. Rich in Nutrients: Contains vitamins C and B, potassium, and dietary fiber, contributing to overall health.
4. Digestive Health: The high fiber content aids in digestion and can help prevent constipation.
5. Heart Health: The potassium content helps regulate blood pressure, reducing the risk of heart disease.
6. 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:

1. Heat oil in a pan; add cumin seeds and let them splutter.
2. Add chopped onion and sauté until golden.
3. Stir in ginger-garlic paste, chopped tomato, turmeric powder, red chili powder, and salt. Cook until the tomato softens.
4. Add chopped bottle gourd and water; mix well.
5. 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:

1. In a bowl, mix grated bottle gourd, besan, chopped onion, ginger-garlic paste, green chili, turmeric powder, and salt. Form into small balls (koftas).
2. Heat oil in a pan and deep fry the koftas until golden. Remove and set aside.
3. In another pan, heat oil, add the tomato puree, and cook until oil separates.
4. 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:

1. Heat ghee in a pan, add grated bottle gourd, and sauté for 5 minutes.
2. Add milk and cook on low heat until the mixture thickens.
3. Stir in sugar and cardamom powder, cooking until the halwa reaches a pudding-like consistency.
4. 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:

1. Boil grated bottle gourd in water until soft. Drain and cool.
2. In a bowl, whisk yogurt, cumin powder, and salt.
3. Add boiled bottle gourd and green chili; mix well.
4. 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:

1. In a bowl, mix whole wheat flour and water to make a soft dough. Let it rest.
2. In another bowl, mix grated bottle gourd, chopped onion, green chili, cumin powder, and salt.
3. Divide the dough into balls; roll out each ball, place the filling inside, and seal.
4. 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:

1. Heat olive oil in a pot; add chopped onion and minced garlic. Sauté until soft.
2. Add chopped bottle gourd and vegetable broth; bring to a boil.
3. 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:

1. Heat olive oil in a pan; add minced garlic and sauté until fragrant.
2. Add sliced onion and bell pepper; cook until soft.
3. 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:

1. In a bowl, combine grated bottle gourd, all-purpose flour, corn flour, baking powder, and salt.
2. Add water gradually to form a thick batter.
3. 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:

1. Boil diced bottle gourd in water until soft, then drain and cool.
2. In a bowl, combine boiled bottle gourd, cooked lentils, and cherry tomatoes.
3. 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:

1. Cook pasta according to package instructions; drain.
2. Heat olive oil in a pan; add minced garlic and sauté until fragrant.
3. Add grated bottle gourd and cook until soft.
4. 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!