No healthy foods list would ever be complete without a mention of Bottle Gourd or Lauki as it is called in parts of India. But when we talk about health food, noses are crinkled because health food is supposed to be bland and boring. It is this thought exactly, which led me to post this recipe. This dish will change your perception about health foods forever.
|Bottle gourd||2 Medium|
|Ginger and garlic paste||1 Teaspoon|
|Asafoetida powder||1 Pinch|
|Salt||2 Teaspoon (Leveled)|
|Red chili pepper powder||2 Teaspoon (Leveled)|
|Coriander powder||1 Teaspoon (Leveled)|
|Fennel powder||1 Teaspoon|
|Masala wadi||1 Medium|
|Cumin seeds||1 Teaspoon|
|Mustard oil||2 Tablespoon|
1. Heat oil in the pan or Kadhai and add the Masala wadi to it as a whole, cook evenly on all sides but don’t fry it for more than 30 seconds, otherwise it will get burnt and the flavor will be lost. Take out the wadi, crumble it with the back of the spatula into uneven pieces and keep aside.
2. Add cumin seeds to oil, after they stop spluttering, add asafoetida.
3. Add onions, sauté for about 5 minutes or till the raw smell of onions is gone. Add ginger-garlic paste and sauté for another minute on medium heat.
4. Add bottle gourd and stir well so that the onion-ginger-garlic-oil mix covers it well. Add a pinch of salt and cover the pan with a lid. Let the bottle gourd cook covered over medium heat for about 3 minutes and then over low heat for 10 minutes.
5. After that, add the pieces of fried Masala wadi, tomatoes, rest of the salt and all the spices. Stir well and cover again. Let it cook over low heat for another 10 min, checking and stirring around every now and then.
6. When the oil starts separating from the mixture, add a glass of water, cover it again and let it simmer for about another 5-8 minutes.
7. To adjust the gravy, add more water in the previous step or cook the dish for another couple of minutes.
8. Garnish the dish hot with fresh coriander leaves and serve with chapati, boiled plain rice or paranthas.
You can use other varieties of Wadi like moong dal, urad dal etc to lend a different flavor to this recipe.
Try adding potatoes to the recipe for a thicker gravy.
Instead of tomatoes, you can add curd to the recipe (when you add tomatoes), and your dish will be as tangy and tasty, of course.
Calories 212Calories from Fat 79
% Daily Value*
Total Fat 9 g13.8%
Saturated Fat 1 g5%
Trans Fat 0 g
Sodium 652 mg27.17%
Total Carbohydrates 27 g9%
Dietary Fiber 3 g12%
Sugars 5 g
Protein 9 g18%
Vitamin A % Vitamin C %
Calcium % Iron %
Calories 848Calories from Fat 316
% Daily Value*
Total Fat 36 g55.2%
Saturated Fat 4 g20%
Trans Fat 0 g
Sodium 2608 mg108.68%
Total Carbohydrates 108 g36%
Dietary Fiber 12 g48%
Sugars 20 g
Protein 36 g72%
Vitamin A 0% Vitamin C 0%
Calcium 0% Iron 0%
*Based on a 2000 Calorie diet