Loki ki sabji, also known as Lauki ki sabzi, is a classic eastern Indian dish made with bottled gourd (lauki/loki), potatoes, and a blend of aromatic spices.
This simple yet flavorful curry is perfect for a weeknight meal served with roti or rice.
The key to the rich flavor of Loki Ki Sabji lies in the combination of kalonji seeds, red chili powder, and turmeric.
The careful balance of these spices elevates the dish, providing a burst of aromatic goodness with every bite.
Timing is crucial when adding tomato and coriander.
The tomato enhances the tanginess of the dish, and the coriander adds a fresh and vibrant note.
These ingredients are introduced at different stages to ensure a harmonious blend of flavor.
Loki Ki Sabji is best enjoyed with soft roti or steaming hot rice.
The dish’s versatility makes it a perfect accompaniment for any meal, adding a touch of homely comfort to your dining experience.
Beyond its delicious taste, Loki Ki Sabji brings a wealth of nutritional benefits.
The combination of bottle gourd, potatoes, and tomatoes offers a balance of vitamins and minerals, making it a wholesome addition to a balanced diet
Health Benefits of Loki Ki Sabji:
Bottle gourd:
- Low in calories and fat: Perfect for weight management or healthy eating.
- High in dietary fiber: Promotes gut health and digestion.
- Good source of vitamins and minerals: Vitamin C, B vitamins, potassium, and magnesium.
- Cooling properties: May help reduce inflammation and heat-related discomforts.
Potatoes:
- Good source of potassium: Important for healthy blood pressure and muscle function.
- Contains vitamin C: Supports immunity and collagen production.
- Provides energy: Complex carbohydrates contribute to sustained energy levels.
Spices:
- Turmeric: Anti-inflammatory properties, potential benefits for brain health and digestion.
- Red chili powder: Boosts metabolism, and may have pain-relieving effects.
- Kalonji seeds: Digestive aid, may regulate blood sugar levels (limited research).
Overall benefits:
- Promotes digestion and gut health.
- Supports a healthy heart and blood pressure.
- Contributes to energy levels and metabolism.
- Provides essential vitamins and minerals.
- May offer anti-inflammatory benefits.
Nutritional Information for Loki Ki Sabji (per 100g serving)
| Nutrient | Amount | % Daily Value (DV)** |
|---|---|---|
| Calories | 65 | 3% |
| Total Fat | 2g | 3% |
| Saturated Fat | 0.5g | 3% |
| Cholesterol | 0mg | 0% |
| Sodium | 120mg | 5% |
| Carbohydrates | 13g | 4% |
| Fiber | 2g | 8% |
| Sugar | 3g | 3% |
| Protein | 2g | 4% |
| Vitamin A | 2% | |
| Vitamin C | 8% | |
| Calcium | 2% | |
| Iron | 2% | |
| Potassium | 5% |
Note:
- These values are estimates based on a standard recipe and may vary depending on the ingredients used and the cooking method
Ingredients for loki ki sabji:
(lauki ki sabji kaise banate/lauki ki sabji kaise banate hain)
- 400g bottle gourd (peeled and chopped into medium squares)
- 3 medium potatoes (peeled and chopped into medium squares)
- 1 medium tomato (finely chopped)
- 2 green chilies (slit)
- 2 dry red chilies
- 1 teaspoon kalonji seeds(Nigella seeds)
- Mustard oil
- 1/2 teaspoon red chili powder
- 1/2 teaspoon turmeric powder
- Handful of coriander leaves (chopped)
- Salt to taste
Bottle Gourd (400g)
Ensure the bottle gourd is well-cleaned and chopped into medium-sized squares.
Potatoes (3 medium-sized)
Chop the potatoes into similar-sized pieces as the bottle gourd.
Tomato (1 medium-sized)
Chop the tomato finely.
Green Chillies (2)
Finely chop two green chilies.
Dry Chillies (2)
Include two dry chilies for an extra kick.
Kalonji Seeds (1 teaspoon)
These tiny black seeds add a distinct flavor to the dish.
Mustard Oil
Use mustard oil for an authentic taste.
Red Chilli Powder (1/2 teaspoon)
Add a bit of heat with red chili powder.
Turmeric Powder (1/2 teaspoon)
A pinch of turmeric for color and flavor.
Coriander Leaves (Handful)
Fresh coriander leaves add a burst of freshness.
Salt
Season according to taste.
Step-by-Step Method for Loki Ki Sabji
Step1:
Start by thoroughly cleaning and chopping the bottled gourd, potatoes, tomato, green chilies, and coriander leaves.
Step2:
In a deep pan, heat mustard oil.
Add two dry chilies, two green chilies, kalonji seeds, and red chili powder, and stir for a few seconds.
Add the chopped potatoes and turmeric powder.
Stir on medium to high heat for 3 minutes.
Add the chopped bottle of gourd and salt.
Stir and cover for 3 minutes on high heat.
Introduce the chopped tomatoes, stir, cover, and let it cook for 10 minutes on high heat.
Stir intermittently.
After 10 minutes, add the chopped coriander leaves, stir, and let it cook for an additional 2 minutes on high heat.
Loki Ki Sabji is best enjoyed with soft roti or steaming hot rice.
Also Read:
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
Pro Tips for making delicious and flavourful Loki ki Sabji:
Choosing the best ingredients:
Bottle gourd: Opt for young, firm, and light green bottle gourds with smooth skin.
Avoid ones with soft spots or wrinkles as they might be bitter.
Potatoes: Use waxy potatoes like Yukon Gold or Maris Piper for better texture.
Spices: Use fresh spices for the best aroma and flavor.
Rub the kalonji: seeds between your palms before adding them.
This will release their flavor and make the dish more flavorful.
Cooking techniques:
Tempering: Don’t skip the tempering step! It adds an essential aroma and flavor base to the dish.
Cooking stages: Cook potatoes first until slightly golden for a better textural contrast.
Add the bottle gourd later to prevent it from becoming mushy.
Lid magic: Cover the pan while cooking to allow vegetables to steam and become tender faster.
Finishing touches: Garnish with fresh coriander leaves for a pop of color and flavor.
Variations and enhancements:
- For richer flavor: Add a tablespoon of ghee along with mustard oil.
- Creamy twist: Stir in some coconut milk towards the end for a creamy texture.
- Texture play: Add toasted cashews or almonds for a crunchy element.
- Spiced up: Adjust the amount of red chili powder for your preferred heat level.
Bonus tip: Leftover Loki ki Sabji tastes even better the next day, as the flavors have time to develop further.
Enjoy it warmed up with roti or rice.
FAQs
- Can I use any other oil instead of mustard oil?
- While mustard oil adds a unique flavor, you can use other cooking oils if preferred.
- What can I substitute for kalonji seeds?
- cumin seeds can be used as substitutes for kalonji seeds.
- Is this Loki ki sabji spicy?
- The spiciness can be adjusted by controlling the amount of red chili powder.
- Can I skip the coriander leaves?
- While coriander leaves enhance the flavor, you can skip them if unavailable.
- How long does it take to cook Loki Ki Sabji?
- The total cooking time is approximately 15-20 minutes.
RECIPE CARD:
Loki ki Sabji:A Delicious and Easy Eastern Indian Vegetable Dish
Ingredients
Ingredients for loki ki sabji
- 400 g bottle gourd peeled and chopped into medium squares
- 3 medium potatoes peeled and chopped into medium squares
- 1 medium tomato finely chopped
- 2 green chilies slit
- 2 dry red chilies
- 1 teaspoon kalonji seeds Nigella seeds
- Mustard oil
- 1/2 teaspoon red chili powder
- 1/2 teaspoon turmeric powder
- Handful of coriander leaves chopped
- Salt to taste
Instructions
Step-by-Step Method for Loki Ki Sabji
Step1:
- Start by thoroughly cleaning and chopping the bottled gourd, potatoes, tomato, green chilies, and coriander leaves.
Step2:
- In a deep pan, heat mustard oil. Add two dry chilies, two green chilies, kalonji seeds, and red chili powder, and stir for a few seconds.
- Add the chopped potatoes and turmeric powder. Stir on medium to high heat for 3 minutes.
- Add the chopped bottle of gourd and salt. Stir and cover for 3 minutes on high heat.
- Introduce the chopped tomatoes, stir, cover, and let it cook for 10 minutes on high heat. Stir intermittently.
- After 10 minutes, add the chopped coriander leaves, stir, and let it cook for an additional 2 minutes on high heat.
Pro Tips for making delicious and flavourful Loki ki Sabji:
- Choosing the best ingredients:
- Bottle gourd: Opt for young, firm, and light green bottle gourds with smooth skin.
- Avoid ones with soft spots or wrinkles as they might be bitter.
- Potatoes: Use waxy potatoes like Yukon Gold or Maris Piper for better texture.
- Spices: Use fresh spices for the best aroma and flavour.
- Rub the kalonji: seeds between your palms before adding them.
- This will release their flavor and make the dish more flavorful.
Cooking techniques:
- Tempering: Don't skip the tempering step! It adds essential aroma and flavour base to the dish.
- Cooking stages: Cook potatoes first until slightly golden for a better textural contrast.
- Add the bottle gourd later to prevent it from becoming mushy.
- Lid magic: Cover the pan while cooking to allow vegetables to steam and become tender faster.
- Finishing touches: Garnish with fresh coriander leaves for a pop of colour and flavour.
Notes
Nutritional Information for Loki Ki Sabji (per 100g serving)
| Nutrient | Amount | % Daily Value (DV)** |
|---|---|---|
| Calories | 65 | 3% |
| Total Fat | 2g | 3% |
| Saturated Fat | 0.5g | 3% |
| Cholesterol | 0mg | 0% |
| Sodium | 120mg | 5% |
| Carbohydrates | 13g | 4% |
| Fiber | 2g | 8% |
| Sugar | 3g | 3% |
| Protein | 2g | 4% |
| Vitamin A | 2% | |
| Vitamin C | 8% | |
| Calcium | 2% | |
| Iron | 2% | |
| Potassium | 5% |
- These values are estimates based on a standard recipe and may vary depending on the ingredients used and the cooking method