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Lauki ka bharta Recipe

Recipe By Meenakshi Verma

The benefits of green vegetables are known to everyone. And bottle gourd, commonly known as lauki, is a vegetable with many health benefits. It is known by different names such as white-flowered gourd, calabash, New Guinea bean, Tasmania bean and long melon. The vegetable is not only limited to providing a cooling effect in the body, but is quite beneficial for the heart and even helps reduce sleeping disorders. Bottle gourd comes in a variety of shapes: small and bottle shaped, huge and round or slim and twisty. The vegetable can grow over a metre long.

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Lauki ka bharta
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Ingredients for Lauki ka bharta Recipe

  • 1/2 g Bottle gourd (lauki boiled
  • 1/2 g Onion
  • 1 g big sized
  • 1 g Tomatoes
  • 1/2 tablespoon Ginger garlic paste
  • 1/2 tablespoon Cumin seeds (Jeera)
  • 1/2 tablespoon Red chilli powder
  • 1/4 tablespoon Turmeric powder (Haldi)
  • 1/2 tablespoon Garam masala powder
  • As Required Salt
  • to taste to taste
  • 1 Tbsp Oil
  • as required As required
  • 1/2 g Pinch sugar
  • 1/2 g one pich heeng
  • 1/2 g For garnishing

Directions: Lauki Ka Bharta Recipe

  • STEP 1.peel the lauki/bottle gourd and grate the bottle gourd. Keep this aside, as we proceed to make the masala for the bharta.
  • STEP 2.In a wok heat a tablespoon of oil, add jeera and let it crackle. Now add ginger garlic paste and let it brown.
  • STEP 3.Add chopped onions and saute' till they start turning brown later add tomato and cook till the tomatoes are soft and the oil starts separating.
  • STEP 4.To this mixture, add red chilly powder, salt and saute for a few seconds.
  • STEP 5.Add grated bottle gourd to this, give this a good mix. Cover the pan and allow the lauki to cook in low to medium heat. The lauki will give out its own liquid as it comes in contact with salt. If required, add just a little more water to cook the bottle gourd.
  • STEP 6.Cook till the lauki is cooked and is well combined with the spices. At this stage, add garam masala powder, cook further till until combined and the lauki bharta consistency should remain thick. Chesck the salt and spices and adjust to suit your taste.
  • STEP 7.Once done, turn off the heat and stir in chopped coriander leave and sugar. Give it a mix and transfer the Lauki Bharta to a serving bowl
Nutrition
value
180
calories per serving
16 g Fat3 g Protein7 g Carbs5 g FiberOther

Current Totals

  • Fat
    16g
  • Protein
    3g
  • Carbs
    7g
  • Fiber
    5g

MacroNutrients

  • Carbs
    7g
  • Protein
    3g
  • Fiber
    5g

Fats

  • Fat
    16g

Vitamins & Minerals

  • Calcium
    74mg
  • Iron
    4mg
  • Vitamin A
    126mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    < 1mg
  • Vitamin B6
    < 1mg
  • Vitamin B9
    12mcg
  • Vitamin B12
    < 1mcg
  • Vitamin C
    1mg
  • Vitamin E
    2mg
  • Copper
    < 1mcg
  • Magnesium
    58mg
  • Manganese
    < 1mg
  • Phosphorus
    64mg
  • Selenium
    2mcg
  • Zinc
    < 1mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By Meenakshi Verma