Bihari Lauki

Bihari Lauki is a nutritious and flavorful dish made with bottle gourd, infused with spices and tempered with mustard oil. This wholesome meal is not only delicious but also packed with health benefits, making it perfect for a healthy Indian lunch.

Ingredients

• Bottle gourd (lauki) - 300 grams, peeled and diced
• Mustard oil - 1 tablespoon
• Cumin seeds - 1 teaspoon
• Asafoetida (hing) - a pinch
• Turmeric powder - 1/2 teaspoon
• Red chili powder - 1/2 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Fresh coriander leaves - a handful, chopped
• Water - 1 cup

Steps

1. Heat mustard oil in a pan over medium heat until it is hot.
2. Add cumin seeds and let them splutter, then add a pinch of asafoetida.
3. Stir in the diced bottle gourd and sauté for about 5 minutes until they start to soften.
4. Add turmeric powder, red chili powder, and salt; mix well to coat the bottle gourd with spices.
5. Pour in 1 cup of water, cover the pan, and let it cook on low heat for about 15 minutes or until the lauki is tender.
6. Once cooked, sprinkle garam masala and chopped coriander leaves on top, and mix gently.
7. Serve hot with steamed rice or chapati.

Nutrition

• Calories: 140
• Protein: 3 g
• Carbs: 25 g
• Fiber: 5 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.3 L

Health Benefits

• Rich in dietary fiber which aids digestion.
• Low in calories and high in water content, making it ideal for hydration and weight management.

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