Karnataka Style Sorakaya Palya Recipe – Bottle Gourd Sabzi
Sorakaya Palya is a delightful and nutritious dish hailing from the heart of Karnataka. This simple yet flavorful dish is made with bottle gourd, also known as lauki, which is cooked with a blend of aromatic spices and sambar powder, resulting in a vibrant and satisfying sabzi. Bottle gourd is an excellent source of essential nutrients such as Vitamin C, Vitamin B, Vitamin K, Vitamin A, Vitamin E, Iron, Folate, Magnesium, and Potassium. Moreover, it is low in saturated fats and cholesterol, making it a perfect addition to any healthy diet. This recipe brings together the mild flavors of bottle gourd with the punch of sambar powder, creating a dish that can be enjoyed with steamed rice or roti.
Ingredients:
| Ingredient | Quantity |
|---|---|
| Bottle gourd (lauki) | 1, peeled and chopped |
| Tomatoes | 2, finely chopped |
| Cumin seeds (Jeera) | 1/2 teaspoon |
| Sambar powder | 2 tablespoons |
| Curry leaves | 1 sprig |
| Salt | To taste |
| Gingelly oil (Sesame oil) | 1 teaspoon |
| Coriander (Dhania) leaves | 6 sprigs, finely chopped |
| Oil (for cooking) | As needed |
Preparation Time:
| Time | 10 minutes |
Cooking Time:
| Time | 15 minutes |
Instructions:
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Prepare the ingredients: Start by washing and chopping the bottle gourd into small pieces. Finely chop the tomatoes and coriander leaves. Keep all the ingredients ready before you begin cooking.
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Cook the spices: Heat oil in a pressure cooker over medium heat. Once the oil is hot, add the cumin seeds and allow them to crackle, releasing their aroma.
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Add the tomatoes and spices: Add the curry leaves to the hot oil, followed by the chopped tomatoes and sambar powder. Stir everything together and sauté the mixture until the tomatoes become soft and mushy, about 5-7 minutes.
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Cook the bottle gourd: Once the tomatoes are soft, add the diced bottle gourd to the cooker. Sprinkle salt to taste and add about 2 tablespoons of water to help with the cooking process. Stir everything together.
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Pressure cook the sabzi: Close the lid of the pressure cooker and cook for 2-3 whistles. After the whistles, turn off the heat and allow the pressure to release naturally.
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Finish the dish: Once the pressure has released, open the cooker and give the Sorakaya Palya a gentle stir. Taste and adjust the salt if needed. Stir in the finely chopped coriander leaves for a fresh burst of flavor.
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Serve: Transfer the finished Karnataka Style Sorakaya Palya to a serving bowl. This dish pairs wonderfully with steamed rice or a bowl of Mixed Vegetable Sambar for a wholesome and comforting lunch or dinner.
Tips:
- You can also use a regular pan instead of a pressure cooker, but cooking time will be longer.
- For added flavor, a squeeze of lemon juice can be added just before serving.
- If you prefer a spicier dish, you can adjust the amount of sambar powder or add a green chili while sautéing the tomatoes.
Nutritional Information (Per Serving):
| Nutrient | Amount |
|---|---|
| Calories | 120 kcal |
| Protein | 3.2 g |
| Carbohydrates | 17.5 g |
| Fat | 5.8 g |
| Fiber | 4.5 g |
| Sodium | 410 mg |
| Potassium | 450 mg |
| Vitamin C | 15% DV |
| Vitamin A | 8% DV |
| Calcium | 7% DV |
This Karnataka Style Sorakaya Palya is a flavorful, nutritious, and easy-to-make dish that brings out the natural taste of bottle gourd while packing in all the goodness of essential vitamins and minerals. Whether you’re a fan of regional Indian cuisine or just looking for a healthy and satisfying vegetarian meal, this dish will surely become a favorite in your recipe collection!
