Lauki ki Sabji, also known as Bottle Gourd Curry, is a popular choice for those seeking a quick and nutritious meal. With fantastic flavor and health benefits, it’s it is also both vegan and gluten-free.
Lauki ki Sabji is a delightful way to incorporate wholesome ingredients into your diet, without resorting to the doom and gloom of brown rice and plain steamed veggies. This recipe utilizes the humble bottle gourd, also called lauki or calabash, which is packed with vitamins, minerals, and dietary fiber. With its tender texture and mild flavor, the lauki pairs perfectly with various spices and herbs, resulting in a well-balanced and satisfying dish.
This is a fantastic veggie-forward sabji (or subzi, as some call it) to round out a complete Indian feast. Try serving it as a side to my vegan butter chicken, over a steaming bowl of biryani, or alongside chaats like kanda bhaji or masala phool makhana.
"Ghiya ki Lauz" is another name for this dish in certain regions of India. "Ghiya" is another term for bottle gourd, while "Lauz" refers to a preparation or dish made from it. It is specifically recognized by this name in parts of Uttar Pradesh and Bihar in Northern India
Whether you're a vegan, following a gluten-free diet, or simply looking for a quick and delicious meal option, this fast and fuss-free Lauki ki Sabji recipe is gonna quickly be one of your family’s favey nourishing side dishes.
- 🥰Why you are going to adore the ever-loving heck outta this recipe
- 🍅Notable ingredients and substitutions
- 📖Step-by-step instructions
- 🫕How to make Lauki ki Sabji in an Instant Pot
- 😰How to make Lauki ki Sabji in a pressure cooker
- 🍽️Serving Ideas
- ✌️My favey dishes to serve with lauki ki sabzi:
- Lauki ki sabji | Indian bottle gourd curry
🥰Why you are going to adore the ever-loving heck outta this recipe
😸Quick as a cat: Lauki takes under 25 minutes to make. It’s a one-pot meal that requires minimal prep and cleanup.
🙋♂️Make it any possible way: This recipe includes instructions for cooking Lauki Subzi in a pot on the stove, in an Instant Pot, and in a pressure cooker. I gotcha covered!
🌿Vegan and gluten-free: This lauki sabzi recipe is made completely without animal products or ingredients that contain gluten. Lauki ki Sabji allows everyone to indulge in a flavorful and satisfying meal without causing harm to animals or causing health problems for those with food sensitivities.
✊Super-good for ya: This Lauki ki Sabji recipe is packed with essential nutrients, vitamins, and dietary fiber from the bottle gourd, this dish offers a nourishing option that supports overall well-being.
✅Meticulously tested: This recipe is solid. Like all of my recipes, it has been thoroughly tested and re-tested by me and a group of recipe testers from different corners of the world. This ensures the recipe has been refined and perfected, guaranteeing consistent and impressive results every time you prepare it.
🍅Notable ingredients and substitutions
Lauki (bottle gourd)
This versatile vegetable is a vine plant cultivated for its fruits, which can be harvested young and green. With its pale green smooth skin and tender white flesh, lauki is low in calories and high in water content, making it a great choice for those aiming to maintain or lose weight while staying hydrated.
It is also rich in essential nutrients such as vitamins C, K, and B-complex, which play vital roles in supporting the immune system, promoting healthy blood clotting, and aiding in energy production. Bottle gourd contains minerals like calcium, magnesium, and iron, which are important for bone health, muscle function, and oxygen transport.
In India, it is referred to as lauki, dudhi (or doodhi), ghiya, sorekai, sorakaya, churakka, dudhi bhopala, or lau, depending on the region. Beyond India, lauki is known by alternative names like bottle gourd and Opo Squash in English.
You can also make this recipe with a variety of other gourds, like ridge gourd (used in peerkangai kootu and turai ki sabji), pointed gourds (used for making parval sabji), Tindora (used for making aviyal), or ash gourd (used in making olan).
Garam masala, a quintessential spice blend in Indian cuisine, adds a warm and aromatic flavor to dishes. It typically consists of a combination of ground spices such as cinnamon, cloves, cardamom, cumin, and coriander. If garam masala is unavailable, you can create a substitute by combining equal parts of ground cinnamon, cumin, cloves, and cardamom.
Kashmiri red chili
Kashmiri red chili powder, known for its vibrant red color and mild heat, is a popular spice in Indian cooking. It lends a beautiful hue to dishes like kala chana and shakarkandi ki chaat without overwhelming them with spiciness. If you don't have Kashmiri red chili powder, you can combine paprika and cayenne pepper to achieve a similar color and heat level.
Coconut oil, commonly used in South Indian cuisine, brings a distinct flavor and richness to dishes. It is known for its medium-chain fatty acids, which can provide potential health benefits. I recommend using refined coconut oil for this recipe, because it has a milder flavor, but you can get away with using natural unrefined coconut oil too. It's a great high temperature fat for frying everything from medhu vadai to vegan fried chicken. If coconut oil is unavailable, you can substitute it with other cooking oils like sunflower, canola, or olive oil.
Frolic with me in the garden of celestial gourd yumminess. Or you can follow along with the easy-to-print recipe card towards the bottom of this page.
Begin by heating the coconut oil in a thick-bottomed pot over medium heat. Allow the oil to heat for about 60 seconds until it is hot and shimmering. Once the oil is ready, add the cumin seeds to the pot and cook them for approximately one minute. Be attentive as they sizzle and become fragrant.
Add the diced onions to the pot and sauté them for about three minutes until they turn translucent and become aromatic.
While the onions are cooking, take this opportunity to prepare the bottle gourd. Rinse it thoroughly, peel off the skin, and remove any pithy inner flesh. Cut the bottle gourd into 1-inch (2.5 cm) pieces, ensuring uniformity in size for even cooking.
Once the onions have softened, stir in the tomatoes, minced chili, spices, and salt.
Allow the mixture to cook, until the tomatoes start to break down and release their juices.
Add the prepared bottle gourd pieces, along with water and a handful of fresh cilantro. Increase the heat to high, cover the pot, and let the sabji cook for 5-6 minutes, or until the bottle gourd becomes tender.
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Before serving, give the contents of the pot a gentle stir to ensure all the ingredients and liquid are well combined. Then, transfer the Lauki ki Sabji to a beautiful serving dish, ready to be enjoyed with rice or bread. Remember, you can always adjust the seasoning according to your taste preferences. Pickles like gajar ka achar, amla pickle and hari mirch ka achar will round the darn thing out nicely!
🫕How to make Lauki ki Sabji in an Instant Pot
- Set the Instant Pot to the sauté function and heat the coconut oil.
- Sauté the cumin seeds for about a minute until fragrant, then add diced onions and cook until translucent.
- Stir in tomatoes, minced chili, spices, salt, and the prepared bottle gourd.
- Add water and cilantro, then close the Instant Pot lid and set it to high pressure for 4-5 minutes.
- Once the cooking cycle is complete, allow for a natural pressure release before opening the lid.
- Stir the contents and adjust the seasoning if needed. The Lauki ki Sabji is now ready to be served.
😰How to make Lauki ki Sabji in a pressure cooker
- Heat the coconut oil in a pressure cooker on medium heat.
- Sauté cumin seeds until fragrant, then add diced onions and cook until translucent.
- Add tomatoes, minced chili, spices, salt, and the cut bottle gourd to the cooker.
- Pour in water, close the pressure cooker lid, and bring it to high pressure.
- Cook for two whistles. Try to avoid overcooking because the bottle gourd has delicate flesh.
- Allow the pressure to release naturally before opening the cooker. Stir the contents, and adjust the seasoning if necessary.
Lauki ki Sabji (aka "ghiya ki sabji”) pairs wonderfully with various dishes, offering a delightful and balanced meal.
Lauki ki Sabji is low in carbohydrates, making it suitable for a keto diet. Bottle gourd, the dish's main ingredient, is a low-calorie vegetable with a low to moderate amount of carbohydrates. To make Lauki ki Sabji more keto-friendly, you can reduce the amount of onions and cumin seeds, which both contribute carbs that can be avoided in the dish.
Lauki ki Sabji is a nutritious and beneficial food choice during pregnancy. Bottle gourd, the main ingredient of this dish, is known for its high water content, fiber content, and various essential nutrients. Here are some reasons why Lauki ki Sabji can be a good option during pregnancy:
Hydration: Bottle gourd has a high water content, which helps maintain hydration levels during pregnancy. Staying well-hydrated is essential for supporting overall health and preventing common pregnancy discomforts like constipation and urinary tract infections.
Nutrient-rich: Lauki ki Sabji is a good source of essential vitamins and minerals such as vitamin C, vitamin B-complex, iron, potassium, and calcium. These nutrients are crucial for supporting the healthy growth and development of the baby, as well as maintaining the mother's health.
Fiber Content: Bottle gourd is rich in dietary fiber, which aids in digestion, regulates bowel movements, and helps prevent constipation—a common issue during pregnancy.
Low in calories: Lauki ki Sabji is a low-calorie dish, which can be beneficial for managing healthy weight gain during pregnancy. It provides nourishment without excessive calories, contributing to a balanced and nutritious diet.
Not inflammatory: The last thing you need when pregnant is more inflammation and swelling. Dishes like Lauki ki Sabji, which do not use inflammatory ingredients or require frying, are ideal for preventing swelling and inflammation.
❄️ See ya later ‘frigerator
Allow the dish to cool down to room temperature for 30 minutes.
Transfer the cooked Lauki ki Sabji into an airtight container.
Place the container in the refrigerator and store it for up to three days.
Take the refrigerated Lauki ki Sabji out of the refrigerator and transfer it to a saucepan or thick-bottomed pot.
Heat the pan over medium heat and add a splash of water or vegetable broth to prevent sticking.
Stir occasionally and cook until the dish is thoroughly heated.
Place the desired portion of Lauki ki Sabji in a microwave-safe container with a lid.
Microwave on high power for 1-2 minutes, stirring halfway through, until the dish is heated throughout.
✌️My favey dishes to serve with lauki ki sabzi:
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Lauki ki sabji | Indian bottle gourd curry
- 2 tablespoons coconut oil
- 1 teaspoon cumin seeds
- 1 medium yellow onion diced
- 2 medium tomatoes diced
- 1 green chili minced
- 1 teaspoon grated fresh ginger
- ½ teaspoon turmeric powder
- 1 teaspoon Kashmiri red chili powder
- ½ teaspoon coriander powder
- ½ teaspoon garam masala
- ½ teaspoon asafetida (hing)
- 1 large size bottle gourd or ash gourd (about 3 cups once cut)
- ¾ teaspoon salt or to taste
- 1 cup water
- ¼ cup finely chopped coriander leaves cilantro
- Heat the oil in a thick-bottomed pot over a medium flame. After 60 seconds, when the oil is hot, add the cumin seeds and cook them for about one minute until fragrant and bubbling.
- Add the diced onions, and sauté for three minutes until translucent and fragrant.
- Once the onions have softened, stir in the tomatoes, minced chili, spices, and salt.
- While the tomatoes are cooking, Prep the bottle gourd by rinsing it, peeling it, removing the skins and pithy inner flesh, and then cutting it into 1-inch (2.5 cm) pieces.
- After a few minutes, when the tomatoes have broken down, add the cut bottle gourd, water, and cilantro. Raise the heat to high, and cook the sabji covered for 5-6 minutes until the gourd is tender.
- Stir the contents of the pot before placing it into an attractive serving dish.
- Select a fresh bottle gourd free from any bruises and blemishes. Avoid gourds that are soft to the touch when pressed.
- If bottle gourd is unavailable, you can substitute ash gourd, white pumpkin, or ridge gourd in this recipe.
- Tweak the seasonings to your taste. Use more or less green chilies to control the heat. If your tomatoes aren't super perfect and ripe, add a pinch of jaggery (Indian brown sugar), or a squeeze of lemon to enhance their flavor.