Lauki, also familiar as bottle gourd, is a popular Indian vegetable with excellent nutritional benefits. Available in varying sizes and thickness, lauki has a smooth pale green skin, with white flesh. A popular ayurvedic food, it is the young lauki that is mostly used for culinary preparations, some of which include lauki koftha, lauki sabzi etc. High in water content and moderately rich in Vitamins and proteins, lauki is best to be included in your regular diet.