The Gourd-Ness of a Natural Body Cooler
Refresh your summer diet with bottle gourd (lauki) recipes from gravy, koftas, to sweet desserts, and keep your body cool
Often overlooked on dinner plates, the humble bottle gourd has now become the cynosure of all eyes in wellness diets. Bottle gourd (lauki), the bland, mushy vegetable, is a healthy summer star. Often associated with grandmothers' comfort food, lauki is known for its nourishing and cooling qualities.
Bland to Grand
Bottle gourd reflects the diversity of Indian cuisine. "Every region has its way of preparation. In the North, it transformed into Koftas. In Gujarat, it appears in steamed preparations such as muthiyas or in mixed dals. In the South, sorakkai is cooked with coconut, lentils, and aromatic curry leaves. Bottle gourd adapts seamlessly to different culinary dishes from robust Mughlai gravies to delicate South Indian stews," says Chef Ishijyot Surri, Exec Chef and Founder of Mulk and SJI Gourmet.
Bottle gourd desserts
Considered Satvik food, doodhi halwa is served as prasad during Navratri. Bottle gourd's desserts reveal how Indian cuisine transforms simple ingredients into indulgent treats. "Grated slow-cooked with milk, khoya, or jaggery, bottle gourd develops a creamy texture that works in sweets like halwa, kheer, and barfi. It adds body and moisture to the richness of milk, ghee, and aromatics like cardamom or rose. This shows the ingenuity of traditional Indian cooking; even the simplest seasonal produce can be elevated into something celebratory," adds Surri.
Gourd Goes Gourmet
Today, with awareness about healthy eating, bottle gourd is a welcome addition to restaurant menus. "Beyond traditional recipes, bottle gourd soup, juice, pancakes, and tikis are being served. It also works in grilled koftas, stews and salads, showing that wholesome ingredients can be both nourishing and restaurant menu worthy," states Chef Puneet Badola, Executive Chef Vivanta Goa Miramar. Bottle gourd is more exciting than its humble reputation. "One can slow-braise it with coastal spices or pair it with seafood and coconut for a stew. Even the peel can be crisped into chutneys," adds Chef Puneet.
Fusion food
Bottle gourd is also used in various fusion cuisines, including Thai, Chinese, and Mexican. "Bottle gourd works well in different cuisines as it doesn't have a strong flavour of its own. It absorbs spices and sauces well and pairs well with soups, wraps, stir-fries, curries, or even dumplings. That flexibility makes it interesting to experiment with both traditional and modern cooking," says Aruna Vijay, a Master Chef India 2023 finalist and Chennai-based content creator.
Hydrate And Heal
Bottle gourd is composed of nearly 90% water, making it hydrating and light on the stomach. Low in calories, it offers a good mix of essential nutrients. It contains small amounts of vitamin C, vitamin B complex, potassium, and dietary fibre, all of which support overall health. Low in fat, easy to digest, and its fibre content helps regulate bowel movements and supports gut health," says Amreen Sheikh, Chief Dietitian, KIMS Hospitals, Thane.
When prepared properly, fresh bottle gourd juice can be refreshing and hydrating. "However, never consume a bottle gourd that tastes bitter. Bitterness may indicate the presence of toxic compounds, which can cause serious stomach irritation, vomiting, or food poisoning," cautions Amreen.
Gourd time folks
Here are a few bottle gourd recipes to make the bland veggie a delightful experience to relish it.
Paneer-stuffed bottle (Courtesy: Chef Puneet Badola – Executive Chef Vivanta Goa Miramar)
Ingredients
* One bottle gourd
* 1 tbsp oil
* 200 g Paneer grated,
* 2 tbsp cashew nuts, chopped,
* 1 onion, chopped,
* 1 tsp ginger-garlic paste,
* 1 green chilli, chopped,
* ½ tsp cumin powder,
* ½ tsp coriander powder,
* ¼ tsp turmeric,
* ½ tsp garam masala,
* Salt
For the gravy
* Two tomatoes, pureed
* 1 tbsp oil
* ½ tsp cumin seeds
* ½ tsp red chilli powder
* ½ tsp coriander powder
Method
1. Cut the bottle gourd into cylindrical pieces. Scoop out the centre to create a hollow cavity. Parboil the pieces for 5 minutes.
2. Sauté onion, ginger-garlic and chilli in oil. Add paneer, cashews, raisins, and spices. Cook for 2 minutes. Fill the hollow Bottle gourd with this mixture.
3. 3 Heat oil and cook the stuffed bottle gourd golden on all sides. Add cumin and tomato puree. Cook with spices until thick. Place the stuffed bottle gourd in the gravy and simmer for 10 minutes.
2 Lauki Kheer (Courtesy: Chef Ishijyot Surri, Executive Chef and Founder of Mulk & SJI)
Ingredients
* 1 cup of grated bottle gourd
* 2½ cups coconut milk
* ¾ cup jaggery (dissolved and strained water)
* 1 tbsp ghee
* 8 cashews
* 1 tbsp raisins
* ½ tsp cardamom powder
* 1 tbsp fresh coconut slices
Method
1. Sauté the bottle gourd in ghee for 5 minutes. Add 1.5 cups of coconut milk and cook until the lauki is soft.
2. Add jaggery water and cook for 5 minutes.
3. Add the remaining coconut milk and cardamom. Simmer for 2 minutes.
4. Top it with ghee-fried cashews, raisins and coconut chips.
Ghiya Thai Green Curry (Courtesy: Aruna Vijay, Master Chef India 2023 finalist & Content creator)
Ingredients
* Bottle gourd – 1½ cup, chopped
For Paste
* Coriander stems – ¼ cup, chopped
* Garlic cloves – 10
* Shallots – 10
* Ginger – 1-inch piece, chopped
* Green chillies – 2
* Lemongrass stalks – 2
* Lemon peel – peel of ½ green lemon
* black pepper – 1 tsp
* Coriander seeds – 1½ tsp
* Cumin seeds – 1 tsp
* Basil – 15
* Soy sauce – 1 tbsp
* Water – ¼ cup
Vegetables
* Carrot – ¼ cup, chopped
* Zucchini – ¼ cup, chopped
* Baby corn – ¼ cup, chopped
* Broccoli – ¼ cup, chopped
* Coconut milk – 1 cup
* Oil- 1 tbsp
* Salt – to taste
Method
1. Blend all the curry paste ingredients to a smooth paste
2. Sauté the paste in a pan until it thickens. Add the chopped vegetables.
3. Pour in coconut milk and add salt. Let it simmer until the vegetables are cooked.
TOO GOURD TO BE TRUE
* Bobby Deol relishes bottle gourd cooked in ghee. It is a staple in his diet and a favourite comfort food.
* Kareena Kapoor Khan loves lauki, which is a "superpower" as it is hydrating, detoxifying, and gut-friendly.
* Rishabh Pant included bottle gourd in his healing diet, along with Khichdi, after his accident for digestion, to accelerate bone healing, and increase energy.
* Neena Gupta has shared recipes of Lauki Rice, Bharta, and Lauki Channa Dal on social media.
Key Insights
- This topic is currently trending
- Experts are closely monitoring developments
- It may impact future decisions
