Lauki Tamatar/ लौकी टमाटर

Lauki Tamatar is Also Known as Bottle Gourd Tomato Curry

Lauki Tamatar: A vibrant blend of tender bottle gourd and tangy tomatoes, cooked to perfection for your healthy menu ideas. Light, nourishing, and ideal for balanced diet planning.

  • Cook Time: 25.00 min
  • Serving size: # 4
  • Serve: Hot
  • Per Serving Calore: 65.4225 Kcal

Experience the delightful harmony of tender bottle gourd and juicy tomatoes in Lauki Tamatar, a comforting Indian curry that embodies both simplicity and flavor. Slow-cooked with aromatic spices like cumin, turmeric, and coriander, this dish offers a gentle balance of sweetness and tanginess, perfect for a wholesome meal. Embrace its nourishing goodness and savor each bite, enriched with vitamins, minerals, and the warmth of home-cooked tradition. Enjoy Lauki Tamatar with steaming rice or fresh rotis for a satisfying culinary journey.

Lauki Tamatar
Percent Calories

Nutrition Facts

Serving Size 4.00 servings
Calories 261.69 Kcal

Amount per Serving of Lauki Tamatar

Total Fat 2.78g
Saturated Fat 129.40g
Trans Fat 0.00g
Cholesterol 0.00g
Sodium 368.02g
Total Carbohydrates 7.64g
Dietary Fiber 4.42g
Total Sugars 2.25g
Protein 1.93g

Vitamins & Minerals present in
Lauki Tamatar

Vitamin D 0.00 - g
Calcium 144.25 - g
Iron 4.23 - g
Potassium 1,394.22 - g

Meal Planning Tips

Lauki Tamatar, or Bottle Gourd Tomato Curry, is a culinary gem from Indian kitchens that combines the simplicity of ingredients with an explosion of flavors. At its heart, this dish features tender pieces of bottle gourd, known for its mild flavor and soft texture, gently simmered alongside juicy tomatoes until they meld into a rich, semi-liquid curry.

The preparation begins with the careful peeling and chopping of fresh bottle gourd, a vegetable prized for its hydrating and cooling properties in traditional Indian medicine. Tomatoes, vibrant and tangy, lend their acidity and natural sweetness to the curry, enhancing its depth with every simmer.

Aromatic spices play a crucial role in transforming this humble combination into a dish that tantalizes the senses. Cumin seeds sizzle in hot oil, releasing their earthy fragrance, while turmeric powder adds a golden hue and subtle warmth. Coriander powder and a touch of red chili powder bring layers of flavor, carefully balanced to ensure a mild, harmonious blend that appeals to all palates.

Optional additions such as finely chopped onions and minced garlic can be sautéed to add complexity and depth, elevating the dish further without overpowering its delicate flavors. These ingredients, when cooked together with patience and attention, create a curry that speaks of home-cooked comfort and wholesome nourishment.

What makes Lauki Tamatar truly special is not just its taste, but also its nutritional profile. Bottle gourd is low in calories and rich in essential nutrients like vitamins (C and B complex) and minerals (iron, magnesium), making it a nutritious addition to any diet. Tomatoes contribute vitamins (A, C, K) and antioxidants like lycopene, known for their health benefits.

For those seeking a dish that not only satisfies but also nourishes, Lauki Tamatar stands out as a delicious option. It embodies the essence of Indian cuisine—where simple ingredients come together to create complex flavors—and offers a journey of culinary exploration right at your dining table.

Whether enjoyed as a main dish with steamed rice or Indian breads (roti), or served as a side dish in a larger spread, Lauki Tamatar promises a delightful experience. It's a dish that celebrates tradition, embraces simplicity, and welcomes everyone to savor its wholesome goodness. Try Lauki Tamatar today and discover the joy of home-cooked flavors that warm the heart and nourish the soul.

Ingredients

Total Ingredients: 13

Bottle Gourd लौकी
2 - Cup
Tomato टमाटर
2 - Piece
Onion Big प्याज
1 - Piece
Green Chilli (fresh) हरी मिर्च
2 - Piece
Ginger Garlic Paste अदरक-लहसुन का पेस्ट
1 - Tsp
Cumin seeds जीरा
1 - Tsp
Turmeric Powder पिसी हुई हल्दी
.5 - Tsp
Coriander Powders पिसा हुआ धनिया
1 - Tsp
Red Chilli Powder पिसी हुई लाल मिर्च
.5 - Tsp
Rock Salt सेंधा नमक, खनिज नमक
.75 - Tsp
Water पानी
1 - Cup
Mustard Oil
2 - Tsp
Coriander Leaves हरा धनिया
3 - Tsp

How to Make Lauki Tamatar/ लौकी टमाटर – Easy Step-by-Step Instructions.

Preparing the Lauki (Bottle Gourd)

Start by washing and peeling the Lauki (bottle gourd). Once peeled, cut it into thin slices or cubes as per your preference. Make sure to remove the seeds if they are large and tough., Time taken: 5 minutes

Sautéing the Spices

In a pan, heat a little oil over medium heat. Add cumin seeds and allow them to splutter. Once they crackle, add finely chopped onions and sauté until they turn golden brown., Time taken: 4-5 minutes

Adding Tomatoes

Now, add chopped tomatoes to the pan. Stir and cook until the tomatoes soften and release their juices, which should take about 3-4 minutes. Add salt and any additional spices at this point., Time taken: 3-4 minutes

Cooking the Lauki

Once the tomatoes are well-cooked, add the prepared Lauki to the pan. Stir everything together so the Lauki is well-coated with the spices and tomatoes. Cover and cook on low heat, stirring occasionally., Time taken: 10-12 minutes

Simmering with Water

Add a small amount of water to the pan to create a gravy-like consistency. Adjust the water based on how thick or runny you prefer the dish. Cover and let it simmer for another 8-10 minutes until the Lauki is soft and tender., Time taken: 8-10 minutes

Final Touch

Once the Lauki is cooked through, taste and adjust salt or spices if necessary. Garnish with fresh coriander leaves for a burst of color and flavor., Time taken: 2 minutes

Serving

Your Lauki Tamatar is now ready to be served! Pair it with roti, rice, or enjoy it as a comforting side dish., Time taken: 1 minute

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