Lauki Bharta (Spiced & Mashed Bottle Gourd)
Lauki Bharta, also known as spiced mashed bottle gourd, is a comforting and flavorful Indian dish that’s both nutritious and easy to prepare. This simple yet delicious recipe uses bottle gourd (lauki), a vegetable known for its mild taste and high water content, making it an excellent choice for a light, healthy meal. The combination of warm spices, sautéed onions, tomatoes, and fresh coriander leaves brings a wonderful depth of flavor to this dish. Perfect for a weeknight dinner or as a side to your Indian meal spread, Lauki Bharta is both diabetic-friendly and satisfying. Let’s dive into how to prepare this spiced, savory delight!
Ingredients
| Ingredient | Quantity |
|---|---|
| Bottle gourd (lauki), grated | 1 medium-sized |
| Onion, chopped | 1 large |
| Tomatoes, chopped | 2 medium-sized |
| Ginger garlic paste | 1 tablespoon |
| Cumin seeds (jeera) | 1 tablespoon |
| Red chili powder | 1 tablespoon |
| Turmeric powder (haldi) | 1/2 tablespoon |
| Garam masala powder | 1 tablespoon |
| Salt | To taste |
| Sunflower oil | As required |
| Sugar | A pinch |
| Fresh coriander leaves | For garnishing |
Nutritional Information (Approximate per serving)
| Nutrient | Value |
|---|---|
| Calories | 100 kcal |
| Protein | 2g |
| Carbohydrates | 20g |
| Dietary Fiber | 4g |
| Fat | 3g |
| Sodium | 250mg |
| Sugars | 4g |
Preparation Time
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
Servings: 4
Instructions
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Prepare the Bottle Gourd (Lauki):
- Peel the bottle gourd using a vegetable peeler. Grate the bottle gourd finely and set it aside. Grating the lauki helps it cook faster and absorb the flavors of the spices.
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Start with the Tempering:
- In a large wok or pan, heat a tablespoon of sunflower oil over medium heat. Once hot, add the cumin seeds (jeera). Let them crackle for a few seconds, which will release their aroma and flavor.
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Sauté the Aromatics:
- Add the ginger garlic paste to the pan and sauté for a minute or two until it becomes golden brown and fragrant.
- Add the chopped onions to the pan and sauté them until they turn light brown and caramelized. This process enhances their natural sweetness.
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Cook the Tomatoes:
- Add the chopped tomatoes to the pan. Cook them until they soften and begin to break down, releasing their juices and becoming a thick, pulpy base. You’ll know it’s ready when the oil starts separating from the tomato mixture.
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Add the Spices:
- Stir in the red chili powder, turmeric powder, and salt. Sauté for a few more seconds, allowing the spices to bloom and coat the onion-tomato mixture evenly.
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Incorporate the Grated Bottle Gourd:
- Add the grated bottle gourd (lauki) to the pan and mix well. The lauki will release its moisture, which will help it cook down and soften.
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Cook the Lauki:
- Cover the pan and cook the lauki on low to medium heat for about 15-20 minutes, stirring occasionally. The bottle gourd will cook in its own liquid. If necessary, add a little water to help the cooking process and prevent it from sticking to the pan.
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Add Garam Masala:
- Once the lauki is tender and has absorbed the flavors of the spices, add the garam masala powder. Stir it in and let it cook for an additional 5 minutes to allow the spices to meld together.
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Finish with Sugar and Garnish:
- Sprinkle a pinch of sugar to balance out the flavors and enhance the dish’s natural sweetness. Mix well and check the seasoning, adjusting salt and spices as needed.
- Turn off the heat and stir in freshly chopped coriander leaves for a burst of freshness.
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Serve:
- Serve the Lauki Bharta hot, garnished with more fresh coriander leaves. It pairs beautifully with soft phulkas (Indian flatbreads), jeera pulao (cumin rice), or even a cooling mint and pomegranate raita on the side.
Tips for a Perfect Lauki Bharta
- Spice Adjustments: The amount of red chili powder can be adjusted according to your spice preference. If you like it milder, reduce the amount of chili powder.
- Texture: The consistency of the dish should be thick, so avoid adding too much water. Let the lauki cook down and absorb the flavors.
- Cooking Method: You can also cook this dish in a pressure cooker to speed up the cooking process. Simply cook for 1-2 whistles before adding the garam masala.
- Vegan Option: This recipe is naturally vegan as it does not contain any dairy products. If you prefer, you can substitute the sunflower oil with any other oil of your choice, like coconut or mustard oil, for different flavor profiles.
Why You’ll Love Lauki Bharta
Lauki Bharta is a perfect way to enjoy bottle gourd, which is often underrated in the culinary world. The slow cooking method allows the lauki to absorb all the warm spices, creating a comforting and satisfying dish that’s full of flavor without being heavy. It’s also a great way to add more vegetables to your diet, especially if you’re looking for something light, diabetic-friendly, and low in calories.
This spiced mashed bottle gourd dish can easily be packed into a lunchbox or served for dinner as part of a wholesome meal. The balance of flavors from cumin, garam masala, and fresh coriander makes it a versatile side dish to accompany a variety of Indian curries or rice dishes.
Enjoy this healthy, delicious, and easy-to-make Lauki Bharta recipe, perfect for those who love flavorful Indian food but want to keep things light and healthy.
