CALABASH STEW (Bottle gourd/ Lauki curry)

Bottle gourd bhaji (long melon stew) 1

I didn’t quite enjoy this vegetable till I learned this recipe from my mother-in-law. Although she makes it with different masalas and its a bit more spicy, I simplified it for my convenience and to make it easy for others to prepare at home. It makes a great stew and curry. You will like it either way. You can increase the level of spice by adding more chili powder or adding some chopped green chili.

Per serving: 90 cals | 2.5 g fiber | 7 g fat | 15 mg vitamin C        

Low calories, moderate fiber & vitamin C

Ingredients (4 servings)

1 lb (½ kg) Calabash (bottle gourd), peeled, diced to ½” pieces

1 tomato, diced to 1” pieces

½ onion, chopped*

4-5 curry leaves

1” ginger, chopped & mashed

1/8 tsp mustard seeds

1/8 tsp cumin seeds

1/8 tsp asafetida

1/8 tsp turmeric powder

¼ tsp red chili powder

2 tbsp oil

1 tsp sugar/ jaggery

Cilantro, chopped

Salt

* ½ US onion = 1 red onion in India

Procedure

  1. This stew can be prepared in a steel pot or pressure cooker. Heat oil in a pressure pan/cooker/steel pot and add mustard seeds and let them crackle. Turn off the heat and then add cumin seeds and asafetida.
  2. Let it stand for a minute and then add the chopped onion and sauté till light brown on medium heat.
  3. Now add the bottle gourd, and dry powders and mix well. Cover the pot/pan and let the bottle gourd absorb the masalas for about 2-3 minutes on low heat. Later add the tomatoes and mashed ginger and mix well. Add 1 cup of water and pressure cook it for 3 minutes after the whistle (Indian pressure cooker) or after the pressure regulator rocks steadily (US pressure cooker). If you are cooking in a pot, cook on medium heat with lid on, till the gourd pieces are cooked. It may take around 10 minutes.
  4. Once the pressure is released, open and check on your dish. Add salt and sugar. Garnish with coriander leaves and serve with whole wheat toasted bread or warmed up whole- wheat naan/phulkas/ chapatis.
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One thought on “CALABASH STEW (Bottle gourd/ Lauki curry)

  1. Pingback: Calabash soup (Lauki/ Doodhi soup) – Low calorie | Quickly Delicious

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