Sukhi Dahi Wali Lauki (Dry Curd Gourd) – A North Indian Delight
Sukhi Dahi Wali Lauki, also known as dry curd gourd, is a delicious, tangy, and mildly spiced vegetable dish that is a popular choice in North Indian cuisine. This dish features soft, cooked bottle gourd (lauki) cooked in a flavorful blend of spices and yogurt, resulting in a dish that’s light yet rich in taste. It’s perfect for a healthy lunch or dinner, especially for those looking for a diabetic-friendly option. Serve it with some fresh phulkas (flatbreads), panchmel dal, and khichia churi for a complete meal that’s satisfying and wholesome.
Ingredients
| Ingredient | Quantity |
|---|---|
| Bottle gourd (lauki) – peeled and chopped | 1-1/2 cups |
| Cumin seeds (jeera) | 1/2 teaspoon |
| Mustard seeds (rai) | 1/2 teaspoon |
| Curry leaves (kadhi patta) | 5-6 leaves |
| Green chilies – finely chopped | 1-2 |
| Garlic – finely chopped | 3-4 cloves |
| Onion – finely chopped | 1 medium-sized |
| Tomato – chopped | 1 medium-sized |
| Yogurt (dahi) | 1/4 cup |
| Red chili powder | 1 teaspoon |
| Turmeric powder (haldi) | 1/2 teaspoon |
| Coriander powder (dhania) | 1/2 teaspoon |
| Salt | As per taste |
| Water | As required |
| Oil | As required |
Preparation Time
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
Servings
- Serves: 4
Cuisine
- Cuisine: North Indian
- Course: Lunch
- Diet: Diabetic Friendly
Instructions
Step 1: Prepare the tempering
- Heat a tablespoon of oil in a deep pan or kadhai over medium heat.
- Add cumin seeds, mustard seeds, curry leaves, and chopped green chilies. Sauté them for 10 seconds until they release a fragrant aroma.
Step 2: Cook the onion and garlic
- Now, add the finely chopped garlic and onion to the pan. Sauté until the onion becomes soft and translucent, about 3-4 minutes.
Step 3: Add the bottle gourd
- Add the chopped bottle gourd (lauki) to the pan. Stir well to coat the gourd with the spices.
- Season the gourd with salt, turmeric powder, and mix it in.
- Cover the pan and let the gourd cook for about 3-4 minutes, allowing it to soften slightly.
Step 4: Add tomatoes and other spices
- Add the chopped tomato, red chili powder, and coriander powder to the pan. Mix well to combine all the ingredients.
- Cover the pan and cook for another 3-4 minutes, allowing the tomatoes to soften and blend into the curry base.
Step 5: Add yogurt and simmer
- In a separate bowl, whisk together yogurt and a little water to create a smooth mixture.
- Once the gourd is tender, add this yogurt mixture to the pan. Stir well to incorporate the yogurt evenly.
- Cover the pan and let the dish cook for another 6-8 minutes. The yogurt will thicken slightly, creating a creamy texture, while the gourd becomes tender and flavorful.
Step 6: Serve hot
- Once the dish is cooked and the flavors are well-blended, remove from heat.
- Serve the Sukhi Dahi Wali Lauki hot with phulkas (flatbreads), panchmel dal (mixed lentils), and khichia churi (crispy chickpea flour crackers) for a complete and satisfying meal.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~120 kcal |
| Protein | 3 g |
| Carbohydrates | 20 g |
| Fiber | 4 g |
| Fat | 3 g |
| Sodium | 350 mg |
| Potassium | 450 mg |
| Vitamin A | 10% of Daily Value |
| Vitamin C | 25% of Daily Value |
Tips for Best Results:
- Choosing the right bottle gourd: Select a tender and fresh bottle gourd for the best texture. Avoid overly mature or fibrous ones.
- Yogurt: Use fresh, thick yogurt for a creamy consistency. You can also add a small amount of cream if you prefer a richer taste.
- Spices: Adjust the spices according to your taste preference. Add more red chili powder for extra heat, or use more turmeric for a vibrant yellow color.
Sukhi Dahi Wali Lauki is a nutritious and flavorful dish that’s not only easy to prepare but also offers a delightful combination of tangy and spicy flavors. Enjoy this delicious dish as part of your regular meals, and feel free to experiment with side dishes to complement it. Whether you’re cooking for yourself or for a family gathering, this recipe is sure to be a hit.
