Lauki Paratha Recipe – Bottle Gourd Flatbread
Introduction
Lauki Paratha, or Bottle Gourd Flatbread, is a delightful North Indian dish that not only tantalizes your taste buds but also provides numerous health benefits. This recipe integrates the nutritious lauki, also known as bottle gourd, into the paratha, making it a perfect option for a wholesome breakfast or a light dinner. Rich in dietary fiber and low in calories, lauki contributes to a healthy diet, especially for those watching their weight or managing diabetes. Pair these parathas with Boondi Raita and Aam Ka Achaar to elevate your meal experience.
Ingredients
| Ingredient | Quantity |
|---|---|
| Bottle gourd (lauki) – peeled and grated | 1 (medium-sized) |
| Whole Wheat Flour | 2 cups |
| Green Chilli – finely chopped | 1 |
| Ajwain (Carom seeds) | 1 teaspoon |
| Ginger – grated | 2 teaspoons |
| Red Chilli Powder | 1/2 teaspoon |
| Garam Masala Powder | 1/2 teaspoon |
| Ghee – for smearing on parathas | 1 tablespoon |
| Salt | To taste |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | Approx. 160 |
| Protein | 5 g |
| Carbohydrates | 30 g |
| Dietary Fiber | 4 g |
| Fat | 4 g |
| Sodium | Varies (based on salt) |
Preparation Time
| Task | Time (in minutes) |
|---|---|
| Preparation | 20 |
| Cooking | 30 |
| Total | 50 |
Instructions
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Preparing the Lauki: Start by peeling the outer layer of the bottle gourd. Grate the lauki using a box grater. To remove excess moisture, gently squeeze the grated lauki and set it aside.
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Cooking the Lauki: Heat a heavy-bottomed pan over medium heat. Add the grated lauki to the pan and sauté it for about 10 to 15 minutes or until all the water evaporates. Stir occasionally to ensure even cooking and prevent sticking.
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Making the Dough: In a large mixing bowl, combine the whole wheat flour, the cooked and evaporated grated lauki, chopped green chilli, grated ginger, ajwain, red chilli powder, garam masala, and salt. Mix well until all the ingredients are evenly distributed. Gradually add water as needed and knead the mixture into a soft and pliable dough. Cover the dough with a damp cloth and let it rest for 10 minutes.
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Rolling the Parathas: After resting, divide the dough into equal portions, roughly the size of a golf ball. Take one portion and roll it out on a lightly floured surface into a thick medium-sized paratha, ensuring it remains uniform in thickness.
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Cooking the Paratha: Heat a skillet or tawa on medium heat. Once hot, place the rolled paratha on it. Allow it to cook on one side for about 10 to 15 seconds, until small bubbles form. Flip the paratha and smear a little ghee on the cooked side. Cook for another 10 seconds, then flip again, applying ghee to the second side as well. Continue cooking until both sides are golden brown and speckled with crispy spots.
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Serving: Repeat the process for the remaining portions of dough. Serve the freshly made Lauki Parathas hot, ideally with a side of cooling Boondi Raita and tangy Aam Ka Achaar for a delightful meal that combines flavors and textures beautifully.
Conclusion
The Lauki Paratha is not just a meal; it’s a nourishing experience that celebrates the goodness of vegetables. Whether enjoyed as part of a leisurely weekend breakfast or a quick weeknight dinner, these parathas are sure to please the entire family while keeping health in check. Their delicious flavor and soft texture make them an ideal candidate for both children and adults alike. Enjoy your cooking and relish every bite!
