Lauki Tamatar Ki Sabzi (Bottle Gourd with Tomato Curry)
Introduction:
Lauki Tamatar Ki Sabzi, also known as bottle gourd and tomato curry, is a delicious, healthy, and light vegetarian dish commonly enjoyed in Indian homes, especially in Gujarati cuisine. This simple yet flavorful curry is easy to make and offers a great way to incorporate bottle gourd, which is a nutrient-packed vegetable, into your meals. It is diabetic-friendly, low in calories, and pairs wonderfully with roti or rice, making it an ideal choice for dinner.
In this recipe, the bottle gourd is cooked with a tangy tomato base and seasoned with traditional Indian spices, offering a burst of flavor with every bite. It’s a perfect dish for those who are looking for a light yet filling meal that’s quick to prepare and full of goodness.
Ingredients for Lauki Tamatar Ki Sabzi:
| Ingredient | Quantity |
|---|---|
| Bottle gourd (lauki) | 1, peeled and chopped |
| Onion | 1, finely chopped |
| Garlic | 3 cloves, grated |
| Tomato | 1, finely chopped |
| Cumin seeds (jeera) | 1 tsp |
| Turmeric powder | 1 tsp |
| Red chili powder | ½ tsp |
| Curry leaves (kadhi patta) | 1 sprig |
| Fresh coriander (hara dhania) | A handful, finely chopped |
| Oil | As needed |
| Salt | To taste |
| Water | ¼ cup |
Preparation Time: 20 minutes
Cooking Time: 30 minutes
Total Time: 50 minutes
Servings: 4
Cuisine: Gujarati
Course: Dinner
Diet: Diabetic Friendly
Instructions:
-
Heat the Oil:
Begin by heating a little oil in a pressure cooker on medium heat. Once the oil is hot, add cumin seeds (jeera) and allow them to splutter. -
Sauté the Onions and Garlic:
Add the finely chopped onions and grated garlic to the cooker. Sauté for 2-3 minutes until the onions become soft and translucent. Stir in the chopped tomatoes and cook for an additional 2 minutes, allowing the tomatoes to soften. -
Add the Spices:
Sprinkle in turmeric powder, red chili powder, and salt. Add curry leaves (kadhi patta) and mix well. Stir everything to combine the spices with the onions and tomatoes, letting the mixture cook for another 2 minutes. -
Add the Bottle Gourd:
Now, add the chopped bottle gourd (lauki) to the cooker. Stir well so that the spices coat the vegetable evenly. Add ¼ cup of water to help the curry cook without burning. -
Pressure Cook:
Close the lid of the pressure cooker and cook for 3 whistles on medium heat. After 3 whistles, turn off the heat and let the pressure release naturally. -
Garnish and Serve:
Once the cooker has cooled down, open the lid and check the consistency. If the curry is too thick, add a little water to reach your desired consistency. Garnish with freshly chopped coriander (hara dhania) and give it a final stir. -
Serving Suggestions:
Lauki Tamatar Ki Sabzi is best served hot. Pair it with steamed rice, tawa paratha, or even a side of curd or raita for a complete meal. This dish makes for a comforting and wholesome dinner that’s light on the stomach but rich in flavors.
Nutritional Information (Per Serving):
| Nutrient | Quantity (Approx.) |
|---|---|
| Calories | 85 kcal |
| Carbohydrates | 15 g |
| Protein | 2 g |
| Fat | 4 g |
| Fiber | 3 g |
| Sodium | 150 mg |
| Sugar | 5 g |
Why You’ll Love This Recipe:
Lauki Tamatar Ki Sabzi is a versatile dish that can be easily adapted to suit your taste. The tanginess from the tomatoes and the mild sweetness of the bottle gourd create a beautiful harmony of flavors. Additionally, this dish is perfect for those who are looking for a low-calorie, low-sugar meal that still satisfies hunger and cravings. It’s also diabetic-friendly, making it a great choice for people managing blood sugar levels.
Moreover, the simple preparation process, along with the health benefits of lauki (bottle gourd), makes this a perfect go-to recipe for busy weeknights. Bottle gourd is known for its ability to aid digestion, support hydration, and improve overall health.
This dish can be enjoyed by people of all ages and pairs wonderfully with a variety of Indian breads, such as chapati or paratha, or even with a warm bowl of rice. Its flavors are sure to win over your family and friends, making it a great addition to your dinner rotation.
Tips for Making the Best Lauki Tamatar Ki Sabzi:
- Cooking Variations: You can add a pinch of garam masala at the end of cooking for a more aromatic version of this dish.
- Spice Level: Adjust the amount of red chili powder based on your spice preference. You can also add green chilies for an extra kick.
- Consistency: If you prefer a thicker curry, let it cook for a little longer with the lid open, or mash some of the bottle gourd to thicken the sauce.
- Serve with Sides: Lauki Tamatar Ki Sabzi pairs perfectly with plain yogurt or a simple cucumber raita to balance the flavors.
Enjoy this delicious and nutritious Gujarati-style Lauki Tamatar Ki Sabzi as a light, wholesome meal for dinner that’s easy to prepare and full of flavor!
