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Lauki Raita (Bottle Gourd Raita)
Lauki Raita is a simple yet fulfilling side made with grated bottle gourd. It is a healthy side dish to have with biryani, pilaf or any flavored rice. Made within minutes and with simple ingredients, this raita can be served along with curries!.
Prep Time
5 mins
Cook Time
5 mins
Total Time
20 mins
Servings: 4
Calories: 131 kcal
Course:
Side Dish
Cuisine:
Indian
Ingredients
- 2 cups Bottle Gourd (Lauki) peeled and grated, 1 medium sized lauki
- 1/2 teaspoon salt adjust to taste
- 1 cup water for cooking
- 3 cups yogurt chilled
- 1 green chili pepper finely diced, optional
- cilantro leaves chopped, to garnish
Seasoning
- 1/2 teaspoon Roasted Ground Cumin (Jeera powder)
- 1/4 teaspoon Kashmiri red chili powder adjust to taste, optional
- black pepper to taste
Instructions
- Peel and grate the lauki. If the seeds in the center of the lauki are large in size, remove them before grating.
Cup of Yum
Preparing Lauki in pressure cooker
- Add the grated lauki, salt and water to the pressure cooker. Pressure cook for 0 minutes (1 whistle for stovetop pressure cooker or to cook in a saucepan, boil till lauki is tender and cooked. Cover with a lid for faster cooking)
- Quick release the pressure. Immediately strain the water from the lauki using a strainer.
- Keep the strainer under running cold water for 30 seconds, so the lauki does not overcook. Press the lauki between your palms to remove excess water. Keep aside.
Cup of Yum
Making Lauki Raita
- Whisk the yogurt till it is smooth and creamy.
- Add the grated lauki, green chili and seasoning into the yogurt. Stir well.
- Serve chilled and garnish with cilantro before serving
Notes
- Vary Seasoning: Some options are adding a pinch of black salt, garam masala,
- Variations: Add grated cucumber to this Lauki Raita.
- Leftover cooking water: After you strain the cooked lauki, the leftover water can be used to make dough or dals.
Nutrition Information
Calories
131kcal
(7%)
Carbohydrates
12g
(4%)
Protein
7g
(14%)
Fat
6g
(9%)
Saturated Fat
4g
(20%)
Cholesterol
24mg
(8%)
Sodium
421mg
(18%)
Potassium
388mg
(11%)
Fiber
1g
(4%)
Sugar
9g
(18%)
Vitamin A
232IU
(5%)
Vitamin C
2mg
(2%)
Calcium
250mg
(25%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 131
% Daily Value*
| Calories | 131kcal | 7% |
| Carbohydrates | 12g | 4% |
| Protein | 7g | 14% |
| Fat | 6g | 9% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 24mg | 8% |
| Sodium | 421mg | 18% |
| Potassium | 388mg | 8% |
| Fiber | 1g | 4% |
| Sugar | 9g | 18% |
| Vitamin A | 232IU | 5% |
| Vitamin C | 2mg | 2% |
| Calcium | 250mg | 25% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.