Bottle gourd, lauki, ghiya, gourd or doodhi- known by such countless names, this squashy summer climber is generally not a savoured vegetable in an Indian household. Yet, there is no denying bottle gourd provides a host of health benefits and is an amusing ingredient in the best of Indian curries.
Agree or disagree, lauki is the new super food. Lauki is loaded with saturated fats, cholesterol, has high Vitamin C, riboflavin, zinc, thiamine, iron and manganese content. A perfect thirst quencher for summers, it is extremely beneficial for treating diabetes, inflammation, jaundice and all kinds of skin diseases. A bowl full of boiled lauki daily can help in lowering blood cholesterol levels and thus keeping the heart healthy. It has been known to prevent excessive loss of sodium from the body.
Induces Body Cleansing
Lauki has occupied a notable place in Ayurveda where it has been described many times during vamana therapies. Vamana is one of the five therapies of Panchakarma. A medicated emesis, vamana is a process in Ayurveda that induces therapeutic vomiting. Lauki has extensively been used for emesis. Also a key ingredient in many home remedies, this humble vegetable certainly deserves little space in your kitchen.
Side Effects
Though this vegetable is most likely safe for consumption, it is advisable to taste a wedge before making the juice or consuming it in other forms. If it is bitter, discard it without taking any chances as bottle gourd poisoning can cause serious health hazards.
Also Read: This Water Veggie Replenishes Every Nutrient of Body
Relishing Lauki Recipes
Be it in the form of juice, halwa, soup, mixed with gram dal or made into deep-fried kofta dumplings, there are many ways to consume gourd and enjoy it’s umpteen benefits. Here are two simple recipes that can be made out of bottle gourd. Savour the yummy lauki dosa or indulge in this healthy raita, a refreshing accompaniment that can be savoured with any main course and provides many health benefits.
Lauki Dosa
Ingredients:
1/2 cup lauki, chopped
1/2 cup rice flour
1/2 cup sooji or rawa
1 tsp salt
2 green chillies
Method
Take a lauki and remove the skin and deseed it.
Add it to a blender with some water to form a smooth paste.
Transfer this in a bowl and add rice flour and sooji, green chili, salt and water.
Combine to form dosa batter.
Keep the batter aside for 15 minutes.
Now heat a pan and drop a ladle full of this batter to cook.
Once it is brown and crisp, remove from the pan.
Serve hot with chutney.
Nutrition
Filled with iron, vitamins and potassium, lauki provides all the essential vitamins and minerals the body needs. Besides, it will help you keep you satiated. Sooji, a source of iron and magnesium, another ingredient in this recipe helps support red blood cell production. It also aids blood sugar control.
Lauki Raita
Ingredients
1 cup lauki, grated
1.5 cup curd, whisked
1 green chili finely chopped
½ teaspoon roasted cumin powder
½ teaspoon chat masala powder
¼ teaspoon black salt
1 tablespoon coriander leaves for garnish
Method
Peel the skin and grate lauki using a medium-sized blade.
Boil some water in a pot.
Add the grated lauki and cook for 5 minutes till tender
Strain the cooked lauki and let it cool.
Whisk the yogurt or curd in a large mixing bowl.
Add cooked lauki, green chilies, jeera powder, chat masala powder, and black salt.
Taste at this stage to ensure the amount of salt and spices is enough.
Lauki raita is ready.
Refrigerate and serve chilled.
Nutrition
Rich in fiber and alkali content, lauki raita is a gluten-free, low carb recipe. Lauki blended with curd helps in treating acidity. Curd is full of calcium, Vitamin D, protein and healthy gut bacteria. Coriander leaves used to garnish are full of Vitamin K besides they also play an important role in helping your blood clot.
