Lauki Tamatar Ki Sabzi Recipe
(Bottle Gourd and Tomato Curry)
Lauki Tamatar Ki Sabzi, a quintessential dish from Gujarati cuisine, is a light, nutritious, and hearty curry made with bottle gourd (lauki), tomatoes, and an assortment of aromatic spices. This easy-to-make curry is diabetic-friendly, making it a perfect choice for a wholesome meal. It is typically served with Phulkas (Indian flatbread) or a cooling side like Mint Raita. Here’s how you can recreate this delightful dish.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Bottle gourd (lauki) | 1 medium-sized (about 4 cups diced) |
| Onion | 1, finely chopped |
| Garlic | 3 cloves, grated |
| Tomato | 1, finely chopped |
| Cumin seeds (Jeera) | 1 teaspoon |
| Turmeric powder (Haldi) | 1 teaspoon |
| Red chili powder | 1/2 teaspoon |
| Curry leaves | 1 sprig |
| Coriander (Dhania) leaves | A handful, finely chopped |
| Sunflower oil | As needed for cooking |
| Salt | To taste |
Preparation Time: 20 minutes
Cooking Time: 30 minutes
Total Time: 50 minutes
Servings: 4
Cuisine: Gujarati
Course: Dinner
Diet: Diabetic-Friendly
Instructions:
-
Prepare the Ingredients:
Start by prepping all your ingredients. Wash and peel the bottle gourd (lauki), and cut it into small cubes. Finely chop the onion, garlic, and tomato. Keep the coriander leaves chopped and ready for garnishing. -
Cooking in a Pressure Cooker:
- Heat a little sunflower oil in a pressure cooker over medium heat.
- Once the oil is hot, add cumin seeds (jeera) and allow them to splutter.
- Add the finely chopped onion and sauté it until it turns golden brown.
- Then, add the grated garlic and chopped tomatoes, and sauté until the tomatoes soften and blend into the mix.
-
Spice It Up:
- Add turmeric powder (haldi), red chili powder, and a few curry leaves. Stir well to combine the spices with the sautéed mixture.
- Add salt to taste and the diced lauki (bottle gourd) to the pressure cooker. Mix everything thoroughly so that the lauki is well-coated with the spices.
-
Pressure Cooking:
- Pour in about 1/4 cup of water to help with the cooking process. Close the lid of the pressure cooker and cook the sabzi for about 3 whistles. Once the whistles are done, turn off the heat and let the pressure release naturally.
-
Final Touches:
- Open the cooker once the pressure is released. You will notice that the bottle gourd has released water as it cooked. At this point, turn the heat back on and give everything a good stir.
- Allow the excess water to evaporate, simmering the dish to your desired consistency. You can adjust the consistency by cooking it a little longer if you prefer a thicker texture.
-
Garnishing and Serving:
- Once the sabzi has reached the perfect consistency, turn off the heat and garnish it with finely chopped coriander leaves.
- Serve the Lauki Tamatar Ki Sabzi hot, paired with Phulkas (Indian flatbreads) and a refreshing side of Mint Raita for a well-rounded meal.
This delicious and simple Lauki Tamatar Ki Sabzi is not only a perfect comfort food for dinner but also a healthy option for lunch. It is light, nutritious, and full of flavor, making it an excellent choice for anyone seeking a satisfying, low-calorie dish. Enjoy the taste of Gujarati cuisine with this easy-to-make, diabetic-friendly recipe!
