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Bottle gourd a.k.a lauki is a vine grown fruit which is used as vegetable in Indian kitchen. It can be harvested in the young stage to be used as a vegetable or harvested in the mature stage, dried, and used as a bottle, utensil, or pipe. Yellowish green in color, lauki is usually shaped like a bottle. Its pulp is white and has white seeds entrenched within spongy flesh.
To make this raita recipe, you have to cook the bottle gourd or lauki first after that combine with whisked curd. For seasoning, you can add black salt, cumin powder, chaat masala and black pepper powder. You can serve this raita recipe with lunch meal as an accompaniment. It goes great with rice recipes.
What is the Nutrition Value of Lauki?
100 g of bottle gourd contains 15 calories and 1 g fat. Its water content is 96%. It is low in saturated fat, cholesterol, high in dietary fibre, Vitamin C, riboflavin, zinc, thiamine, iron, magnesium and manganese.
Is Lauki Good for Weight Loss?
Lauki is 96.1% water, so is light on the stomach and aids digestion. A 100 gm. serving of lauki contains just twelve calories and is ideal if you are watching your weight.
Can Lauki be Eaten Raw?
It is advisable to consume cooked bottle gourd because raw vegetable could harm the stomach and digestive system, causing ulcers and rarely multi-organ damage. The bitter taste should let people know that it is poisonous.
Is Lauki Good for Diabetics?
If you include lauki in your daily diet, then it helps reduce blood sugar level. Drinking a glass of bottle gourd juice everyday has proves to be highly beneficial for diabetes patients.
Ingredients for Lauki Ka Raita Recipe:
1 Cup Bottle Gourd, Grated
2 Cups Fresh Curd
2 Green Chilies, Finely Chopped
2 Tbsps. Coriander, Chopped
Salt to taste
Black Pepper Powder to Taste
Roasted Cumin Powder to Taste
1 Tsp. Vegetable Oil
1 Tsp. Mustard Seeds
Pinch of Asafoetida
Few Curry Leaves
How to Make Lauki Ka Raita at Home:
Peel and Grated the bottle gourd or lauki. Boil the lauki in water till to done or cook in pressure cooker till two whistles. Drain and keep aside to cool. Whisk the curd in large bowl till to smooth. Add green chilies, grated lauki, coriander, salt, pepper powder and cumin powder and mix well. Now heat the oil in tadka pan. Add mustard seeds and curry leaves, when they start splutter. Pour the tadka over the curd and mix well. Serve chilled Raita with main course. You can avoid this tempering process.
Lauki Ka Raita Recipe
- 1 Cup Bottle Gourd Grated
- 2 Cups Fresh Curd
- 2 Green Chilies Finely Chopped
- 2 Tbsps. Coriander Chopped
- Salt to taste
- Black Pepper Powder to Taste
- Roasted Cumin Powder to Taste
- 1 Tsp. Vegetable Oil
- 1 Tsp. Mustard Seeds
- Pinch of Asafoetida
- Few Curry Leaves
- Boil the lauki in water till to done or cook in pressure cooker till two whistles.
- Peel and Grated the bottle gourd or lauki.
- Drain and keep aside to cool.
- Whisk the curd in large bowl till to smooth.
- Add green chilies, grated lauki, coriander, salt, pepper powder and cumin powder and mix well.
- Now heat the oil in tadka pan.
- Add mustard seeds and curry leaves, when they start splutter.
- Pour the tadka over the curd and mix well.
- Serve chilled Raita with main course.