Lauki Bharta (Bottle Gourd Mash) Recipe – A Delicious Indian Delight
Lauki Bharta, a traditional Indian recipe, is an excellent way to enjoy bottle gourd, which many people often overlook. Despite its mild flavor, bottle gourd is a nutritious vegetable that packs a punch when paired with aromatic spices and cooked to perfection. This Lauki Bharta recipe transforms the humble bottle gourd into a delightful dish that’s healthy, flavorful, and easy to prepare. Whether you’re looking for a quick dinner option or a diabetic-friendly recipe, Lauki Bharta will satisfy your taste buds while providing essential nutrients.
Cuisine: Indian
Course: Dinner
Diet: Diabetic Friendly
Ingredients for Lauki Bharta
| Ingredient | Quantity |
|---|---|
| Bottle gourd (Lauki) | 1 large, grated |
| Onion | 1 large, finely chopped |
| Tomatoes | 2 medium, chopped |
| Ginger garlic paste | 1 tablespoon |
| Cumin seeds | 1 tablespoon |
| Red chili powder | 1 tablespoon |
| Turmeric powder | 1/2 tablespoon |
| Garam masala powder | 1 tablespoon |
| Salt | To taste |
| Oil | As needed |
| Sugar | A pinch (optional) |
| Fresh coriander (for garnish) | A pinch |
Nutritional Information (Approximate)
| Nutrient | Amount per serving |
|---|---|
| Calories | 130 kcal |
| Carbohydrates | 20g |
| Protein | 2g |
| Fat | 5g |
| Fiber | 4g |
| Sugar | 6g |
| Sodium | 300mg |
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Total Time: 45 minutes
Servings: 4
Instructions for Making Lauki Bharta
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Prepare the Bottle Gourd (Lauki): Start by peeling the bottle gourd and then grate it finely. Set it aside for later.
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Cook the Spices: Heat a tablespoon of oil in a pan over medium heat. Add cumin seeds to the hot oil and let them splutter for about 15 seconds. Then, add ginger garlic paste and cook it for about a minute, stirring occasionally to prevent it from burning.
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Sauté the Onion and Tomatoes: Next, add the finely chopped onion to the pan. Sauté the onion until it turns soft and translucent. Once the onion is cooked, add the chopped tomatoes and cook until they soften and release their juices, making a thick, flavorful base for the dish.
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Add the Spices: Once the tomatoes are soft, stir in red chili powder, turmeric powder, and salt to taste. Allow the spices to cook for another 30 seconds, which will help release their aroma and flavor.
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Cook the Grated Bottle Gourd: Now, add the grated bottle gourd to the pan and mix it well with the spices. Cover the pan and cook on a medium flame for about 10-15 minutes. Occasionally, stir and add a bit of water if needed to prevent sticking. The bottle gourd will release moisture and soften as it cooks.
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Add Garam Masala: Once the bottle gourd has cooked and softened, sprinkle garam masala powder over the mixture. Mix everything thoroughly and let it cook for another 3-4 minutes to allow the spices to blend.
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Final Touches: After cooking, check the salt and adjust if necessary. Add a pinch of sugar (optional, but it balances the flavors nicely) and fresh coriander leaves for a refreshing touch. Stir everything together and cook for another minute.
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Serve: Your delicious Lauki Bharta is ready! Serve it hot with garlic daal, spinach raita, and phulkas (Indian flatbreads) for a complete meal.
This Lauki Bharta recipe offers a perfect combination of simplicity and flavor, making it a healthy addition to any dinner table. The subtle sweetness of the bottle gourd pairs beautifully with the spices, and the optional sugar helps to bring balance to the dish. Whether you’re looking for a diabetic-friendly recipe or a wholesome side dish, Lauki Bharta is sure to become a favorite in your kitchen. Enjoy!
