Is lauki good for weight loss?

Yes. Bottle gourd is very low in calories and high in water and fiber, so it is filling for very little. A measured-oil lauki sabzi is a light everyday side; pair it with dal for protein.

How do I make lauki sabzi tastier?

Cook the onion and tomato masala well, season properly, and add ginger and green chilli. A spoon of curd or some soaked chana dal also lifts it.

Lauki Sabzi

Name: Lauki Sabzi
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 2 servings
Ingredients: 500 g lauki (bottle gourd) (peeled and cubed); 1 small onion (chopped); 1 medium tomato (chopped); 1 tsp ginger-green chilli; to taste cumin, turmeric, coriander powder, salt; 2 tsp oil

indiannorth-indian vegetarianveganlow-calorielow-oilgluten-free

Lauki sabzi has a reputation as diet food, and for once the reputation is fair: bottle gourd is one of the lowest-calorie vegetables there is, full of water and fiber, so a big serving barely registers on your day. The trick is just cooking it well so it actually tastes good.

Build a proper onion-tomato masala, season it well, and keep the oil to a couple of teaspoons. Pair it with a dal and a small grain, and a humble lauki sabzi becomes part of a genuinely satisfying plate.

2 Serves

10 min Prep

15 min Cook

25 min Total

easy Difficulty

Nutrition

110 Calories
3 g Protein
12 g Carbs
6 g Fat
4 g Fiber

Nutrition estimate per serving.

Ingredients

500 g lauki (bottle gourd) (peeled and cubed)
1 small onion (chopped)
1 medium tomato (chopped)
1 tsp ginger-green chilli
to taste cumin, turmeric, coriander powder, salt
2 tsp oil

Instructions

Heat the oil, crackle the cumin, and saute the onion, ginger, and chilli until soft.
Add the tomato and spices and cook until the tomato softens.
Add the cubed lauki, mix, cover, and cook on low until tender, about 12-15 minutes. Lauki releases water, so little extra is needed.
Finish with coriander and serve.

Why this is weight-loss-friendly

Lauki is one of the lowest-calorie vegetables and is high in water and fiber, so a measured-oil lauki sabzi is very light and filling for its calories. Pair it with a protein like dal.

Substitutions

Add a handful of chana dal (soaked) for a more protein-rich lauki chana dal.
Stir in a spoon of curd at the end for a creamier, slightly higher-protein sabzi.

Variations

Blend the cooked sabzi with stock into a light lauki soup.

Storage & meal prep

Keeps 2 days refrigerated. Reheat gently.

A good everyday side to cook alongside a dal and a grain for the week.

Common mistakes

Adding water: lauki releases plenty on its own. Cook covered on low and only add water if it sticks.
Heavy oil: two teaspoons is enough for a light everyday sabzi.

FAQs

Is lauki good for weight loss?: Yes. Bottle gourd is very low in calories and high in water and fiber, so it is filling for very little. A measured-oil lauki sabzi is a light everyday side; pair it with dal for protein.
How do I make lauki sabzi tastier?: Cook the onion and tomato masala well, season properly, and add ginger and green chilli. A spoon of curd or some soaked chana dal also lifts it.

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