Lauki Badi Ki Sabzi Recipe: A Delightful Vegetarian Dish from Rajasthan
Rajasthan’s rich culinary heritage brings us the soulful Lauki Badi Ki Sabzi, a dish that combines the soft, mild flavors of bottle gourd (lauki) with the crispy, deep-flavored badi (wadi). Perfectly spiced and creamy with a hint of milk, this dish is an essential addition to your weekday meals. Paired with Panchmel Dal and Pudina Tawa Paratha, it’s a heartwarming meal for any occasion.
Let’s dive into the recipe, complete with detailed nutritional information, step-by-step instructions, and serving tips!
Ingredients
| Ingredient | Quantity | Notes |
|---|---|---|
| Bottle gourd (lauki) | 1/2 (approx. 250g) | Peeled and chopped into bite-sized pieces. |
| Badi (wadi) | 1/2 cup | Roasted for added flavor. |
| Sunflower oil | As required | For frying and sautéing. |
| Curry leaves | 1 sprig | Adds aroma and flavor. |
| Cumin seeds (jeera) | 1/2 teaspoon | Essential for tempering. |
| Mustard seeds | 1/2 teaspoon | Adds a nutty flavor. |
| Asafoetida (hing) | A pinch | For a subtle umami taste. |
| Green chili | 1, finely chopped | Adjust according to spice preference. |
| Ginger | 1 inch, grated | For a fresh, zesty taste. |
| Garlic | 3 cloves, grated | Adds depth and aroma. |
| Red chili powder | 1 teaspoon | Adjust as per taste. |
| Turmeric powder (haldi) | 1/2 teaspoon | For color and earthy flavor. |
| Coriander powder (dhania) | 1/2 teaspoon | Balances the flavors. |
| Garam masala | 1/4 teaspoon | For warmth and aroma. |
| Milk | 2 tablespoons (or as required) | Adds creaminess to the dish. |
Nutritional Information
| Nutrient | Amount Per Serving | % Daily Value* |
|---|---|---|
| Calories | 180 kcal | 9% |
| Protein | 5g | 10% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Carbohydrates | 20g | 7% |
| Fiber | 4g | 16% |
| Sugar | 3g | — |
| Sodium | 180mg | 8% |
| Potassium | 400mg | 11% |
| *Percent Daily Values are based on a 2000-calorie diet. |
Preparation Time
| Task | Time |
|---|---|
| Prep Time | 10 minutes |
| Cook Time | 20 minutes |
| Total Time | 30 minutes |
Instructions
Step 1: Roast the Badi
- Heat a small pan on medium heat.
- Add the badi (wadi) and roast it dry until it turns golden brown and aromatic. This step enhances the texture and flavor of the badi.
- Once roasted, set it aside to cool.
Step 2: Tempering the Spices
- Heat sunflower oil in a heavy-bottomed wok or kadhai.
- Add the cumin seeds, mustard seeds, and asafoetida (hing) to the hot oil.
- Allow the mustard seeds to splutter, releasing their nutty aroma.
Step 3: Sauté Aromatics
- Stir in the green chili, grated ginger, and grated garlic.
- Sauté for 1-2 minutes until the raw aroma of garlic fades, and the mixture becomes fragrant.
Step 4: Cook the Bottle Gourd
- Add the chopped lauki (bottle gourd) to the pan.
- Mix well to coat the lauki with the tempered spices and aromatics.
- Cover and cook on medium heat until the lauki becomes soft and tender, stirring occasionally. This process takes about 8-10 minutes.
Step 5: Incorporate the Roasted Badi
- Once the lauki is tender, add the roasted badi to the pan.
- Stir gently to combine the ingredients evenly.
Step 6: Spice it Up
- Add red chili powder, turmeric powder, coriander powder, garam masala, and salt to taste.
- Mix thoroughly so the spices coat the lauki and badi evenly.
Step 7: Add Milk for Creaminess
- Pour in 2 tablespoons of milk to give the dish a subtle creaminess. Avoid adding too much milk, as it may make the badi too soft.
- Cook for 2-3 more minutes, allowing the flavors to meld.
Step 8: Garnish and Serve
- Sprinkle freshly chopped coriander leaves over the dish.
- Transfer the Lauki Badi Ki Sabzi to a serving bowl.
Serving Suggestions
This wholesome dish pairs beautifully with:
- Panchmel Dal: A traditional Rajasthani mixed lentil curry.
- Pudina Tawa Paratha: Flaky flatbreads infused with the refreshing aroma of mint.
- Steamed rice or plain roti for a simpler accompaniment.
Chef’s Tips
- Roasting Badi: Always roast the badi before adding it to the curry to prevent it from becoming soggy.
- Adjust Spice Levels: Use fewer chilies if you prefer a milder taste.
- Milk Substitute: Replace milk with coconut milk or cream for a richer variation.
With its balanced spices and comforting flavors, Lauki Badi Ki Sabzi is a true gem from the heart of Rajasthani cuisine. It’s a dish that turns humble ingredients into a culinary delight, perfect for a cozy family meal. Enjoy!
