It may be low-key but lauki is anything but
When chefs in the Mughal era introduced lauki ka halwa and lauki ka raita, they probably couldn’t imagine that these recipes would become so popular in the sub-continent that even after centuries bottle gourd lovers would enjoy them. Cultivated in humid and warm climates around the world, this versatile vegetable is known as lauki, ghia or doodhi in the subcontinent. Calabash, white-flowered gourd, opo squash, trumpet gourd and long melon are some other common names for it.
Amazing facts
The bottle gourd is proven to have sedative and antibilious properties. It is light and low in calories, prevents fatigue, and keeps the body cool and refreshed during summers. With approximately 96 per cent water content, bottle gourd is a great thirst quencher. 100gms of this vegetable has just 15 calories, 1gm fat with relatively low levels of saturated fat, cholesterol and noticeable high levels of dietary fibre, vitamin C, riboflavin, zinc, thiamine, iron, magnesium and manganese.
Dietary fibre present in bottle gourd assists in keeping the body well-nourished, curbs unnecessary appetite, and cures digestive irregularities such as constipation, flatulence and piles. Loaded with vitamins B and C, it aids the anti-oxidative action of the body.
This humble everyday vegetable has numerous nutritional benefits and can be tranformed into delicious cuisine
Perfectly balanced levels of sodium, potassium, essential minerals and trace elements in bottle gourd regulate blood pressure and reduce risk of heart ailments. It has the potential to promote weight loss, is good for growing children, people with diabetes and those recovering from illness or an injury. Ayurvedic physicians recommend bottle gourd for balancing liver functions, especially when the liver is inflamed and unable to process food efficiently.
Culinary magic: Bottle gourd is affordable, delicious and has a neutral flavour. A little bit of creativity can result in lip-smacking preparations to inspire friends and family.
Juices: Starting your day with a glass of bottle gourd juice promotes weight loss, treats urinalysis, replenishes water loss and reduces liver inflammation. Just take about one cup of peeled and sliced bottle gourd, add some mint leaves, a bit of water and blend. Once done, strain and add a spoon of cumin powder, black pepper powder and salt to taste, stir in a few ice cubes.
Curries and gravies: Besides its classic combo with chana daal (bengal gram) or with chicken, it can be transformed by an exciting play of spices into many other delicious dishes, such as bottle gourd dumplings in a flavourful gravy. Blanched bottle gourd, marinated in lime, stuffed with cottage cheese and then baked will be a creative addition to your dinner menu. Some recipes are not considered authentic in the absence of bottle gourd. It’s an integral ingredient of famous Parsi veg dhansak, and south-Indian sorakkai qorma (creamy bottle gourd gravy cooked in coconut milk).