Lauki Tamatar Ki Sabji: A Delightful Indian Dish
Ingredients
- 500 gram lauki
- 2 raw tomato
- 1 tbst haldi
- 1 tbsp geera
- 1 tbsp roasted geera powder
- 1 tbsp salt
- 2 tbsp mustard oil
- 1 half hand full dhaniya leaves
Instructions
- Start by peeling the bottle gourd and cutting it into small cubes. Remove the seeds if they are large and hard. Slit the green chillies lengthwise, and chop the tomatoes into medium-sized pieces. Keep these vegetables aside until needed.
- Take a pan or a kadai and heat it over medium heat. Add a generous amount of oil and let it heat up. Once the oil is hot, add the cumin seeds (geera) and let them sizzle for a few seconds. .
- Add the chopped green chillies and sauté them for a minute until they release their flavors. Then, add the diced bottle gourd (lauki),sprinkle the turmeric powder (haldi) evenly over the vegetables
- Add the chopped tomatoes (tamatar) to the pan and season with salt according to your taste preferences. Mix all the ingredients well to ensure the spices and flavors are evenly distributed.
- Cover the pan with a lid and let the Lauki Tamatar Ki Sabji cook for about 10 minutes on medium heat. Remember to stir the mixture every 3 minutes to prevent it from sticking to the pan and to ensure even cooking.
- after 10 minutes add a teaspoon of roasted cumin powder (geera powder) and mix well.
- Garnish the Lauki Tamatar Ki Sabji with freshly chopped coriander leaves (dhaniya leaves) for a touch of freshness and added aroma.
Lauki Tamatar Ki Sabji, also known as Bottle Gourd Tomato Curry, is a popular and flavorful Indian dish that combines the goodness of bottle gourd (lauki), tangy tomatoes (tamatar), and aromatic spices.
This simple yet delicious recipe is a staple in many Indian households and offers a healthy and satisfying meal option.
In this recipe we will explore the ingredients, preparation steps, serving suggestions, health benefits, and more about this delectable dish.
In Indian cuisine, the combination of vegetables and spices creates a symphony of flavors that tantalizes the taste buds.
Lauki Tamatar Ki Sabji is a perfect example of such a dish, where the mild and nutritious bottle gourd is cooked with juicy tomatoes and a blend of aromatic spices.
This vegetarian curry is not only a treat for your palate but also provides several health benefits.
Understanding Lauki Tamatar Ki Sabji
Lauki Tamatar Ki Sabji is a traditional Indian curry made using bottled gourd and tomatoes as the main ingredients.
Bottle gourd, also known as lauki or doodhi, is a versatile vegetable that is low in calories and high in fiber.
It is rich in essential nutrients such as vitamins C and K, calcium, magnesium, and iron.
Tomatoes, on the other hand, add a tangy and slightly sweet flavor to the dish.
They are a great source of vitamins A and C, antioxidants, and lycopene.
When combined, bottle gourd and tomatoes create a harmonious blend of flavors that complement each other.
Ingredients Required
To prepare Lauki Tamatar Ki Sabji, you will need the following ingredients:
- 500g bottle gourd (lauki)
- 4 green chillies
- 2 tomatoes (tamatar)
- 1 tablespoon cumin seeds (jeera)
- 1 teaspoon turmeric powder (haldi)
- Oil for cooking
- 1 teaspoon salt (or as per taste)
- 1 teaspoon roasted cumin powder (jeera powder)
- Fresh coriander leaves (dhania leaves) for garnishing
Step-by-Step Instructions
Preparing the Vegetables
- Start by peeling the bottle gourd and cutting it into small cubes.
- Remove the seeds if they are large and hard.
- Slit the green chilies lengthwise, and chop the tomatoes into medium-sized pieces.
- Keep these vegetables aside until needed.
Heating the Oil and Adding Spices
- Take a pan or a kadai and heat it over medium heat.
- Add a generous amount of oil and let it heat up.
- Once the oil is hot, add the cumin seeds (jeera) and let them sizzle for a few seconds.
- Add the chopped green chilies and saute them for a minute o until they release their flavor.
Cooking the Lauki Tamatar Ki Sabji
- Now, it’s time to add the prepared vegetables to the pan.
- add the diced bottle of gourd (lauki)
- sprinkle the turmeric powder (haldi) evenly over the vegetables.
- [Turmeric not only adds a vibrant yellow color to the dish but also offers numerous health benefits with its anti-inflammatory and antioxidant properties.]
- Add the chopped tomatoes (tamatar) to the pan and season with salt according to your taste preferences.
- Mix all the ingredients well to ensure the spices and flavors are evenly distributed.
- Cover the pan with a lid and let the Lauki Tamatar Ki Sabji cook for about 10 minutes on medium heat.
- Remember to stir the mixture every 3 minutes to prevent it from sticking to the pan and to ensure even cooking.
- The lid helps to trap the steam, allowing the vegetables to cook in their juices and retain their natural flavors.
Adding the Finishing Touches
- After 10 minutes, remove the lid and check if the bottle gourd has become tender.
- It should be cooked but still retain its shape.
- At this point, the tomatoes would have released their juices, creating a thick and flavorful gravy.
- To enhance the taste and aroma of the dish, add a teaspoon of roasted cumin powder (geera powder) and mix well.
- The roasted cumin powder adds a nutty and earthy flavor to the curry, taking it to a whole new level.
- Garnish the Lauki Tamatar Ki Sabji with freshly chopped coriander leaves (dhaniya leaves) for a touch of freshness and added aroma.
- The vibrant green color of the coriander leaves adds visual appeal to the dish as well.
Serving Suggestions
- It pairs well with steamed rice, roti (Indian bread), paratha (flaky Indian bread), or even naan (Indian bread)
- You can also serve this curry as a side dish alongside other Indian curries, dal (lentil soup), or raita (yogurt-based side dish).
- The combination of different flavors and textures will make your meal a gastronomic delight.
- Don’t forget to serve some cooling yogurt or raita on the side to balance the spices and add a refreshing element to your plate.
- A squeeze of lemon juice on top of the curry just before serving can also enhance the tanginess and freshness.
Health Benefits of Lauki Tamatar Ki Sabji
- Lauki Tamatar Ki Sabji is not only a flavorful and delicious dish but also offers several health benefits.
- Bottle gourd is low in calories and rich in fiber, making it a great choice for weight management and maintaining a healthy digestive system.
- It is also known to have cooling properties, which can be beneficial during the hot summer months.
- Tomatoes, another key ingredient in this dish, are packed with essential vitamins and antioxidants.
- They contribute to a healthy immune system, promote good vision, and support heart health.
- Tomatoes are also known for their anti-inflammatory properties and may help reduce the risk of certain chronic diseases.
- The combination of bottled gourd and tomatoes in Lauki Tamatar Ki Sabji creates a nutritious and balanced meal option.
- It provides a good amount of vitamins, minerals, and dietary fiber while being low in calories.
- This dish is suitable for individuals looking to maintain a healthy diet or those following a vegetarian or vegan lifestyle
Variations and Modifications
Lauki Tamatar Ki Sabji can be customized according to personal preferences and tastes.
Here are a few variations and modifications you can try:
Adding spices: Along with cumin seeds, you can include other spices like coriander powder, garam masala, or red chili powder to add more depth and flavor to the curry.
Adding onions and garlic: For a richer taste, you can sauté finely chopped onions and garlic before adding the bottle of gourd and tomatoes.
This will add a slightly caramelized and aromatic flavor to the dish.
Adding yogurt: To create a creamy and tangy variation, you can stir in some plain yogurt towards the end of the cooking process.
This will give the curry a velvety texture and a delightful tanginess.
Adding protein: If you prefer a protein-rich version, you can add cooked lentils or paneer (Indian cottage cheese) to the curry.
This will make the dish more filling and nutritious.
Feel free to experiment with these variations and make the dish your own, adjusting the flavors and ingredients according to your liking.
More Lauki Recipe you may like:
lauki ki sabji with sarso seeds
Petha ki sabji | Delicious petha ki sabji kaise banti hai
Egg Curry | Delicious Egg Curry recipe | egg recipes| egg gravy| egg dishes
baingan ka bharta|how to make baingan ka bharta
Dum Aloo Recipe | Dum Aloo Recipe in Hindi
Dal Fry| How To Make Dal Fry Instantly|Masoor Dal
OTHER RECIPES:
Arbi ke Patte ka Saag| Kochu Saag
Lauki ki Sabji With Bata Fish|Bata Fish
Tips and Tricks for Making Perfect Lauki Tamatar Ki Sabji
To ensure that your Lauki Tamatar Ki Sabji turns out flavorful and delicious, here are some tips and tricks to keep in mind:
- Choose fresh and tender bottle gourd for the best results.
- Avoid using overripe or overly matured ones, as they may have a fibrous texture and affect the overall taste of the dish.
- Cut the bottle gourd and tomatoes into uniform-sized pieces.
- This ensures that they cook evenly and maintain their texture.
- Adjust the spice level according to your preference.
- If you prefer a milder curry, reduce the number of green chilies or remove the seeds before adding them to the dish.
- Stir the curry occasionally while it’s cooking to prevent it from sticking to the bottom of the pan.
- This will help distribute the flavors and ensure even cooking.
- Allow the curry to simmer for a few minutes after adding the roasted cumin powder.
- This allows the flavors to meld together and enhances the overall taste.
By following these tips, you can create a delectable Lauki Tamatar Ki Sabji that will impress your family and friends.
nutrition chat per 100g lauki tamatar ki sabji
Here is the approximate nutritional information for Lauki Tamatar Ki Sabji per 100g:
- Calories: 52 kcal
- Protein: 1.4g
- Carbohydrates: 6.9g
- Fat: 2.4g
- Fiber: 1.8g
- Vitamin C: 7.7mg
- Vitamin A: 43.2 IU
- Calcium: 15.7mg
- Iron: 0.6mg
- Potassium: 159mg
Please note that these values are approximate and can vary based on the specific ingredients used and the cooking method.
FAQs
Q1: Can I use any type of bottle gourd for this recipe?
A1: Yes, you can use any type of bottle gourd for Lauki Tamatar Ki Sabji.
Common varieties include long bottle gourd, round bottle gourd, or even hybrid varieties.
The cooking time may vary slightly depending on the type of bottle gourd used, but the recipe remains the same.
Q2: Can I adjust the spice level in this sabji?
A2: Absolutely! The spice level can be adjusted according to your personal preference.
If you prefer a milder taste, you can reduce the number of green chilies or remove the seeds from the chilies before adding them to the sabzi.
On the other hand, if you like it spicier, you can add more green chilies or even include a pinch of red chili powder.
Q3: Is it necessary to peel the bottle gourd?
A3: Yes, it is recommended to peel the bottle of gourd before using it in this recipe.
The skin of the bottle gourd is tough and can affect the texture of the sabji.
Peeling ensures a smoother and more enjoyable eating experience.
Q4: Can I add other vegetables to this recipe?
A4: While Lauki Tamatar Ki Sabji traditionally focuses on bottled gourd and tomatoes, you can certainly add other vegetables if you like.
Common additions include potatoes, bell peppers, or even carrots.
Just keep in mind that the cooking time may vary depending on the additional vegetables, so adjust accordingly.
Q5: Can I use ghee instead of oil for cooking?
A5: Yes, you can use ghee instead of oil if you prefer.
Ghee adds a rich flavor to the sabji.
However, keep in mind that ghee is higher in saturated fat, so use it in moderation if you are watching your fat intake.
Q6: Can I make this sabji ahead of time?
A6: Lauki Tamatar Ki Sabji is best enjoyed fresh, as the vegetables retain their texture and flavors when served immediately.
However, if you have leftovers, you can refrigerate them in an airtight container for up to 1 day.
Reheat gently before serving.
Q7: Is this sabji suitable for a vegan or vegetarian diet?
A7: Yes, this sabji is suitable for both vegan and vegetarian diets.
It is a plant-based dish that does not contain any animal products.
Q8: Can I serve this sabji with other dishes besides rice and roti?
A8: Absolutely! While rice and roti are the traditional accompaniments for Lauki Tamatar Ki Sabji, you can also serve it with other Indian bread varieties like paratha or naan.
