Lauki Moongphali Soup Recipe – A Refreshing Bottle Gourd and Peanut Delight
Perfect for a Light Meal or Side Dish
If you’re looking for a nutritious, heart-healthy, and weight-friendly soup, look no further than this delicious Lauki Moongphali Soup, also known as Bottle Gourd Peanut Soup. Packed with the goodness of bottle gourd (lauki) and the rich protein content of peanuts, this soup serves as a light, rejuvenating meal. Ideal for those on fasting days or anyone looking to maintain a balanced, healthy lifestyle, this soup not only cools the body but also aids in digestion, supports healthy blood sugar levels, and promotes weight loss.
Whether you’re in need of a comforting soup before your main course or want to enjoy it as a nutritious snack, this simple, vegan, and vegetarian soup is an excellent choice. Let’s dive into how you can prepare this vibrant, creamy soup at home!
Ingredients
| Ingredient | Quantity |
|---|---|
| Bottle gourd (lauki) | 200 grams |
| Green chilli | 1 |
| Ginger (small piece) | 1 small piece |
| Peanuts (peeled and roasted) | 2 tablespoons |
| Salt | To taste |
| Rajgira flour (amaranth flour) | 1 tablespoon |
| Olive oil | 1 teaspoon |
| Mint leaves | 4 leaves |
| Black pepper powder | To taste |
| Cream (for garnish) | As needed |
Nutritional Information (per serving)
- Calories: ~90 kcal
- Protein: 3 g
- Fat: 5 g
- Carbohydrates: 10 g
- Fiber: 2 g
- Sodium: To taste (depending on salt added)
- Vitamins and Minerals: Rich in Vitamin C, Vitamin K, Calcium, Magnesium, and Potassium.
Preparation Time
- Prep Time: 30 minutes
- Cook Time: 15 minutes
- Total Time: 45 minutes
Instructions
-
Cook the Bottle Gourd Mixture
Begin by chopping the bottle gourd into small pieces. Add them to a pressure cooker along with green chilli, ginger, and roasted peanuts. Add a pinch of salt and water according to the consistency you prefer for the soup.
Cook for 2 whistles, or until the bottle gourd becomes soft and tender. -
Prepare the Rajgira Flour
In a small pan, heat 1 teaspoon of olive oil. Once the oil is hot, add the rajgira flour (amaranth flour). Roast it on a low flame, stirring constantly to avoid burning. Be careful not to over-fry, as it can turn bitter. Roast for about 2–3 minutes, or until the flour releases a pleasant aroma. -
Blend the Soup
Once the bottle gourd is cooked, remove the pressure cooker from the heat and allow it to cool slightly. Using a hand blender or a regular blender, blend the soup mixture until smooth and creamy. -
Combine and Flavor
Gradually add the roasted rajgira flour to the blended soup while stirring continuously. This will help thicken the soup and provide a silky texture.
Tear the mint leaves by hand and add them to the soup. Sprinkle in some black pepper powder to taste. Let the soup cook for an additional 2–3 minutes to allow the flavors to infuse. -
Garnish and Serve
Ladle the soup into bowls. Garnish with a swirl of cream and a few fresh mint leaves for added freshness.
Serve this warm, either as an appetizer or before your main meal.
Serving Suggestions
For a wholesome and healthy meal, enjoy your Lauki Moongphali Soup alongside a refreshing bean sprout and corn salad. The lightness of the soup paired with the crunch of the salad creates a fulfilling and nutritious combination. Alternatively, you can serve it as a stand-alone starter to complement your main dishes.
Health Benefits of Lauki Moongphali Soup
-
Rich in Nutrients
Bottle gourd is a low-calorie vegetable that’s rich in Vitamin C, K, and calcium. These nutrients help improve skin health, strengthen bones, and keep the immune system strong. -
Supports Healthy Digestion
The soup is gentle on the stomach, helping with digestion and easing bloating. It’s especially beneficial for those who have sensitive stomachs or digestive issues. -
Regulates Blood Pressure
The high potassium content in bottle gourd helps in regulating blood pressure, promoting heart health. -
Aids Weight Loss
Thanks to its low-calorie and high-water content, this soup can be a great addition to a weight loss diet. It’s filling and hydrating, reducing cravings and helping control portion sizes. -
Cooling Effect
This soup has a natural cooling effect on the body, making it an excellent dish to consume during hot weather or for those who feel overheated.
Tips and Variations
- For a Vegan Version: Skip the cream and opt for a plant-based cream or coconut milk for garnish.
- Spicy Twist: Add more green chilies or a pinch of red chili powder if you prefer a spicier soup.
- Herb Variations: Try experimenting with other herbs like basil or coriander leaves for different flavors.
- Add Vegetables: You can enrich the soup with other vegetables like carrots or celery for added nutrition and texture.
Conclusion
The Lauki Moongphali Soup is a comforting, flavorful, and nourishing dish that’s perfect for a light meal or side dish. It’s not only easy to prepare but also versatile enough to suit various dietary preferences. Whether you’re fasting, trying to lose weight, or simply craving something light and wholesome, this bottle gourd and peanut soup will surely satisfy your taste buds and provide a wealth of health benefits. Enjoy it warm, garnished with a touch of cream and fresh mint, and feel refreshed after every sip.
