Lauki Ki Sabzi (Indian)
Lauki Ki Sabzi is a light and comforting Indian curry made from bottle gourd (lauki), typically cooked with onions, tomatoes, ginger, garlic, and a blend of spices like turmeric, cumin, and coriander. It is a staple home-style dish across North India and is often served with roti or rice. The preparation is simple, highlighting the mild, slightly sweet flavor of the gourd.
🍽️ Nutrition at a glance
This dish is low in calories, fat, and protein, making it a light, high-fiber option. It is an excellent source of hydration, vitamin C, and potassium, providing a rough ballpark of 120-150 kcal per standard serving.
Nutrition breakdown
| Calories | 135 kcal |
| Protein | 3.5 g |
| Carbs | 18 g |
| Fat | 5.5 g |
| Fiber | 4.5 g |
| Sugar | 8 g |
| Sodium | 450 mg |
| Potassium | 420 mg |
| Vitamin C | 18 mg |
| Vitamin A | 120 IU |
| Folate | 35 mcg |
| Magnesium | 25 mg |
| Manganese | 0.3 mg |
| Phosphorus | 50 mg |
| Iron | 1.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Lauki Ki Sabzi is considered a 'sattvic' or pure, calming food in Ayurveda, often recommended for its cooling properties and ease of digestion. Nutritionally, bottle gourd is over 90% water, making this dish a uniquely hydrating and low-energy-density meal.
