Lauki Aloo Sabzi (Bottle Gourd & Potato Vegetable Curry)
Lauki Aloo Sabzi, a comforting and healthy dish, is a traditional Indian vegetable curry that combines the mild sweetness of bottle gourd (lauki) and the earthiness of potatoes (aloo). Perfect for a cozy weeknight dinner, this flavorful curry is light yet filling, offering a wonderful balance of spices and textures. It is an ideal accompaniment to phulkas (Indian flatbreads) or rice and is often served with a side of grated carrot salad and a refreshing glass of buttermilk.
This dish is not only delicious but also incredibly nutritious, making it a popular choice for a wholesome vegetarian meal. The recipe is easy to make and can be prepared in under an hour, with the pressure cooker significantly reducing cooking time.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Potatoes (Aloo) | 3, peeled and diced |
| Bottle Gourd (Lauki) | 1, peeled and diced |
| Tomatoes | 2, finely chopped |
| Onion | 1, finely chopped |
| Ginger | 1 inch, grated |
| Green Chilies | 2, slit |
| Turmeric Powder (Haldi) | 1 teaspoon |
| Coriander Powder (Dhania) | 1 teaspoon |
| Black Pepper Powder | 1/2 teaspoon |
| Salt | To taste |
| Kalonji (Onion Nigella Seeds) | 1 teaspoon |
| Sunflower Oil | For cooking |
Instructions:
Preparation:
- Begin by peeling and dicing the potatoes and bottle gourd (lauki). Prepare the other ingredients by chopping the tomatoes and onions, grating the ginger, and slit the green chilies.
Cooking:
-
Heat sunflower oil in a pressure cooker (or a heavy-bottomed pan if using) on medium heat. Once the oil is hot, add the kalonji (nigella seeds) and allow them to crackle, releasing their aromatic fragrance.
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Add the finely chopped onions and grated ginger. Sautรฉ the mixture for about 2-3 minutes, or until the onions become soft and translucent.
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Next, add the diced potatoes and bottle gourd, followed by the chopped tomatoes, green chilies, turmeric powder, coriander powder, black pepper powder, and salt. Stir well to combine all the ingredients.
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Add 1.5 cups of water to the mixture, ensuring that the vegetables are well-covered.
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Cover the pressure cooker with its lid and cook on medium heat. Allow it to whistle 2-3 times. After the whistles, reduce the heat to low and simmer the curry for 3-4 more minutes.
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Turn off the heat and let the pressure release naturally. This ensures the vegetables continue to cook in the residual pressure, becoming tender and flavorful.
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If youโre cooking in a pan, cover the pan and cook on low heat for 15-20 minutes, stirring occasionally, until the vegetables are soft and the curry reaches a thick, gravy-like consistency.
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Open the pressure cooker (or the pan) and stir the curry. Taste and adjust the seasoning, adding more salt or spices if necessary.
Serving:
- Serve the Lauki Aloo Sabzi hot, paired with soft phulkas, steamed rice, or a side of your favorite Indian bread. For an authentic meal, complement it with a refreshing grated carrot salad and a glass of cool buttermilk.
Recipe Tips:
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Texture Preference: You can adjust the consistency of the curry by adding more or less water. If you prefer a drier dish, reduce the amount of water accordingly.
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Spice Adjustments: Feel free to adjust the heat by adding more or fewer green chilies based on your spice tolerance.
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Alternative Cooking Method: If you don’t have a pressure cooker, you can also cook this recipe in a heavy-bottomed pot, which will take a bit longer but still yields the same delicious result.
Nutritional Information (Approximate per serving):
| Nutrient | Value |
|---|---|
| Calories | 150 kcal |
| Protein | 3 g |
| Carbohydrates | 30 g |
| Fiber | 6 g |
| Fat | 5 g |
| Sodium | 300 mg |
| Vitamin A | 10% DV |
| Vitamin C | 20% DV |
Conclusion:
Lauki Aloo Sabzi is a flavorful, nutritious, and satisfying vegetarian curry that is perfect for a quick meal. The bottle gourd adds a subtle sweetness, while the potatoes provide heartiness. The blend of spices makes this dish aromatic and delicious. Whether youโre looking for a comforting weeknight dinner or a light meal for lunch, this simple yet flavorful recipe is sure to become a family favorite.
Enjoy the Lauki Aloo Sabzi with phulkas, a fresh salad, and a chilled glass of buttermilk for the ultimate wholesome meal!
