What is Bottle Gourd?
Bottle gourd, called Lauki in India and Upo in the Philippines, is a mild, green vegetable loved for its subtle flavor and health benefits. Packed with water and essential nutrients, it’s a fantastic choice for anyone looking to eat healthy without sacrificing flavor. This vegetable is versatile (although some may see it as a boring vegetable), but nothing showcases it better than a comforting bottle gourd curry.
Lauki or upo is like a less-famous cousin of the cucumber—mild, hydrating, and perfect for various dishes. They have a light, somewhat bland flesh on the inside and a smooth, firm exterior. Though it originally comes from Africa, it’s a staple in Indian cuisine and Filipino kitchens.
Health and Nutritional Benefits
Bottle gourd is full of dietary fiber, vitamins, and minerals, making it a powerhouse of nutrients. It has:
- High water content. With 90% water content, it keeps you hydrated, especially during hot weather.
- Low calories and fat. Low in calories and high in fiber, it helps you feel full longer.
- Vitamins and minerals like Vitamin C, B, K, and essential minerals like iron, potassium, and magnesium, this veggie boosts your immune system and supports your bones with calcium and magnesium.
- Healing Properties. Have you heard that boiling lauki or upo in a cup of water and drinking its juice can immediately lower high blood pressure? Cooked bottle gourd can be used in other recipes.
Cooking with Bottle Gourd
Bottle gourd is extremely versatile in the kitchen. Whether in a curry, stew, or soup, it adapts well to different flavors. You can:
- Cook it in a simple curry with spices.
- Stir-fry it with cumin seeds and turmeric for a light side dish.
- Use it in soups, fritters, or desserts.
Ingredients for Bottle Gourd Curry
To make bottle gourd curry, you’ll need a few basic ingredients:
- Bottle gourd: About one medium-sized, peeled and chopped into bite-sized pieces.
- Tomatoes and green chili: For that perfect tangy balance.
- Spices: Turmeric powder, chili powder, cumin seeds, salt, and ground black pepper.
Optional Add-ins for Flavor Enhancement
A few ideas for flavorful add-ins:
- Fresh cilantro (chopped for garnish) or a teaspoon of coriander powder along with the rest of the aromatics
- Garam masala for spice blend richness
- Coconut milk or cream for creaminess
- Lemon juice or yogurt for tanginess
- Curry leaves for a subtle hint of flavor
Preparation Tips
- Select the right gourd: Choose ones with smooth skin and a pale green color. The fresher, the better.
- Prep carefully: Wash, peel, and remove any mature seeds before chopping.
- Cook with care: Whether using a pressure cooker or simmering on the stove over medium heat, cook until the gourd is tender.
Serving Suggestions
Serve your bottle gourd curry with:
- Breads: Roti, naan, or paratha.
- Rice: Simple steamed basmati rice or aromatic jeera rice.
Ideal accompaniments
For an authentic Indian-style dinner, consider the following flavorful and colorful additions to accompany your Lauki curry:
- Pickles: A bit of mango or lime pickle brings a punch of tangy, salty, and spicy goodness.
- Raita: A cool, creamy yogurt-based condiment mixed with cucumber and mint can balance the warmth of the spices in the curry.
- Salad: A garden salad made from onion, cucumber, tomatoes, and a squeeze of lemon provides a refreshing crunch.
Storage Tips
- Refrigerate: Let the curry cool completely before storing it in an airtight container. It’ll stay fresh in the fridge for 3-4 days.
- Freeze: For longer storage, freeze in portions, and thaw overnight before reheating.
Recipe for Bottle Gourd Curry (Lauki Sabji)
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: 4–6 servings 1x
- Category: Main dish
- Method: cooking
- Cuisine: Indian
Description
A simple and nutritious bottle gourd curry recipe, packed with hydrating benefits, rich in vitamins, and easy to prepare with minimal ingredients. Perfect for a healthy meal
Ingredients
- 2 medium-sized bottle gourd, cut into 3-inch pieces
- 2 tsps cumin powder
- 1 tsp turmeric powder
- 2 green chills, chopped
- 1 large white or yellow onion, chopped
- 2 medium tomatoes, chopped
- 1/2 cup water (to be used sparingly)
- 1/2 cup yogurt
- salt and black pepper powder to taste
- 2 tbsp cooking oil or ghee
- a handful of chopped cilantro for garnish
Instructions
- Sautee onions in cooking oil or ghee until golden brown – about 1-2 minutes.
- Add chopped tomatoes and cook while stirring until broken down and has turned into a s smooth paste.
- Add cumin and turmeric powders and continue to cook until fragrant. Mix in yogurt.
- Add bottle gourd pieces. Turn until completely mixed.
- Cover the pot with a lid, lower the heat to medium, and simmer until bottle gourd pieces are tender. Add half a cup water as necessary. Cooking time varies depending on the texture of the gourd.
- Season with salt and black pepper and cook for another minute.
- Garnish with fresh chopped cilantro/coriander leaves and serve.
