Lauki (Jain)/ लौकी (जैन)

Also Known as Bottle Gourd (Jain)

Lauki (Jain): A light, refreshing dish of tender bottle gourd, cooked to perfection, perfect for your healthy diet planner. Simple, nourishing, and full of flavor.

  • Cook Time: 25.00 min
  • Serving size: # 4
  • Serve: Hot
  • Per Serving Calore: 31.62 Kcal

Lauki (Jain) is a healthy, light, and versatile vegetable that can easily be added to your diet plan or weekly menu. Packed with nutrients, it’s perfect for balanced diet planning and can be cooked quickly, making it a great option for healthy food choices. Whether you’re looking for quick recipes or a wholesome, home-cooked meal, Lauki (Jain) is an ideal choice to keep your meals nourishing and light. It's a fantastic addition to your healthy lifestyle.

Nutrition Facts

Serving Size 4 servings
Calories 130.68 Kcal

Amount per Serving

Total Fat 9.47 - g
Saturated Fat N/A - g
Trans Fat N/A - g
Cholesterol N/A - g
Sodium N/A - g
Total Carbohydrates 7.94 - g
Dietary Fiber 8.84 - g
Total Sugars N/A - g
Protein 2.76 - g

Vitamins & Minerals

Vitamin D - g
Calcium - g
Iron - g
Potassium - g

Lauki (Jain), also known as bottle gourd, is a fantastic addition to any healthy diet plan, offering a nutritious, refreshing alternative to heavier meals. Perfect for those following a vegetarian lifestyle, Lauki is low in calories and high in water content, making it an ideal option for staying hydrated and maintaining a healthy weight. It's not only light but also packed with essential vitamins and minerals, including Vitamin C, fiber, and potassium, which help in digestion and promote overall well-being.

Looking for easy recipes that are quick to prepare? Lauki (Jain) is your go-to ingredient. Whether you’re preparing a one-pot dish or a simple side dish, it’s incredibly versatile. You can toss it into a curry, stew, or even stir-fry. The best part? It cooks up in no time! In fact, it’s perfect for meal prep for the week. You can cook a batch and use it throughout the week for quick dish ideas on busy days.

If you're seeking healthy breakfast ideas or kid-friendly dish recipes, Lauki is a great choice. It's mild in flavor and easily paired with other vegetables and spices, making it appealing to both adults and kids. Whether you choose to prepare it in a savory curry, mix it with lentils, or stuff it with wholesome fillings, your family is sure to enjoy it.

Another reason to add Lauki (Jain) to your meal plan? It’s a seasonal vegetable that’s often available fresh in markets, making it perfect for seasonal cooking. Eating in-season ingredients not only enhances the flavor of your meals but also supports sustainable eating habits. Lauki is available year-round in many areas, so you can enjoy it at any time!

So why not make Lauki (Jain) a regular part of your balanced dish choices? It’s easy to prepare, incredibly healthy, and offers endless recipe possibilities. Whether you’re looking for comfort food recipes or a light, refreshing meal option, Lauki delivers both taste and nourishment. Try it today and discover why this humble vegetable should be a staple in your kitchen!

Ingredients

Total Ingredients: 10

Bottle Gourd
2 - Cup
Rock Salt
.75 - Tsp
Water
1 - Cup
Mustard Oil
2 - Tsp
Coriander Leaves
3 - Tsp
Green Chilli (fresh)
2 - Piece
Cumin seeds
1 - Tsp
Turmeric Powder
.5 - Tsp
Coriander Powders
1 - Tsp
Garam Masala
1 - Tsp

How to Make Lauki (Jain)/ लौकी (जैन) – Easy Step-by-Step Instructions.

Preparing the Lauki (Bottle Gourd)

Begin by washing the Lauki thoroughly. Peel the skin using a vegetable peeler and then cut it into small cubes or slices. Remove the seeds if they are large or tough, ensuring the pieces are evenly sized for uniform cooking.

Time taken: 5 minutes

Heating the Oil

In a deep pan or kadhai, heat a little oil over medium heat. Let the oil heat up for a minute before adding the spices.

Time taken: 1 minute

Tempering the Spices

Once the oil is hot, add cumin seeds to the pan. Let them splutter for a few seconds. Then, add a pinch of asafoetida (hing) and a small piece of ginger (finely grated or julienned), and sauté for about 30 seconds until the ginger releases its aroma.

Time taken: 2 minutes

Cooking the Lauki

Now, add the prepared Lauki pieces to the pan. Stir well so that the pieces are coated with the spices. Sprinkle turmeric powder, coriander powder, and red chili powder. Stir again to mix everything evenly.

Time taken: 2 minutes

Adding Water and Simmering

Add a little water to the pan, just enough to cook the Lauki. Stir to combine, then cover and cook on low heat. Let it simmer for about 10 to 12 minutes, stirring occasionally until the Lauki is soft and tender.

Time taken: 10-12 minutes

Final Adjustments and Garnishing

Once the Lauki is cooked through and the flavors have blended, check the seasoning. Add salt to taste. If you prefer a little tang, you can squeeze in some lemon juice. Garnish with fresh coriander leaves for a burst of color and aroma.

Time taken: 2 minutes

Serving the Lauki (Jain)

Your Lauki (Jain) is ready! Serve it hot with roti, paratha, or rice for a wholesome, light, and nourishing meal.

Time taken: 1 minute

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