This simple and delicious preparation is made by cooking bottle gourd with sun-dried lentil nuggets and spices in an onion-tomato gravy. Makes a quick and easy wholesome vegan meal with rice, roti, or paratha!!!
Bottle gourd, also known as lauki, ghiya, doodhi, sorakaya, or opo squash is one of the healthiest vegetables around. Despite the obvious health benefits, it's often regarded as bland and boring. Plain lauki ki sabzi is something no one eats at our home except me. To make it flavorful and more palatable, I normally combine it with something else to jazz it up like lauki chana dal or lauki kofta or as I added here - moong dal vadi (sun-dried moong dal nuggets with spices). These nuggets are highly versatile and blend well with whatever dish they are added to. The result is an unusual but delightful combo that we truly enjoy. This dish has some gravy as we don't like it dry. Add less water if you want less gravy. It is incredibly easy to make in an Instant Pot and is soooo flavorful!!!
Health benefits of Lauki Vadi
Bottle gourd has numerous health benefits. It's rich in dietary fiber, Vitamin B & C, Potassium and is low in fat and cholesterol. It also helps control blood pressure and aids in weight loss. Since the vadi is made from moong dal, it's packed with proteins and fibers.
Ingredients for Lauki Vadi
- Bottle Gourd - Fresh, green, slender bottle gourd works best here. Make sure when you press, it should be firm and not soft.
- Moong dal vadi - Light and flavorful, brings the yum factor to the dish. You can use urad dal vadi too instead if that's what you have.
- Aromatics and vegetables - ginger, green chilies, onions, and tomatoes.
- Spices - cumin seeds, red chili powder, coriander powder, turmeric, garam masala.
- Lemon juice - brings that zing to the dish.
- Green chili - Gives a mild kick. Skip if making for kids.
- Asafoetida - aids digestion.
- Cilantro - to garnish.
- Salt - to taste
We love Lauki Vadi. It's:
- nutritious, has multiple health benefits and makes a wholesome meal with rice, roti, or paratha.
- made in one pot.
- ready in under 30 minutes in an Instant Pot.
- light on the stomach and easy to digest.
- vegan, vegetarian, plant-based, and dairy-free.
- helps in weight loss.
Looking for more such deliciousness? Please do check these out!!!
Let's get cooking!!!
Ingredients
- 1 small lauki or ghiya or bottle gourd, cut into small chunks
- 6-8 moong dal vadi
- 1 medium onion, finely chopped
- ½-inch ginger
- 1 green chili
- 3 tomatoes
- 1 teaspoon cumin
- ½ teaspoon chili powder
- 1 teaspoon coriander powder
- ¼ teaspoon turmeric powder
- ½ teaspoon garam masala
- a pinch of asafoetida or hing
- juice of half a lemon
- 2 tablespoon fresh cilantro or coriander, to garnish
- 1.5 cups water
- salt to taste
Instructions
Instant Pot
- Coarsely crush the vadis in a mortar and pestle (each broken into 2-3 pieces)
- In a blender, purée the tomatoes along with ginger and green chili.
- Turn Instant Pot to Sauté mode. Once it displays HOT, add the oil.
- Add cumin seeds and asafoetida. Let it sizzle for about 30 seconds.
- Stir in chopped onions, cook for another 3-4 minutes, or until translucent.
- Add tomato purée, keep stirring for a couple of minutes.
- Mix in all the dry spices - chili powder, coriander powder, garam masala, and salt. Sauté till oil leaves the sides, around 4-5 minutes.
- Now stir in vadis, lauki, and water. Mix well and close the lid with the vent in the sealing position.
- Cancel Sauté mode. Change the setting to PRESSURE COOK or MANUAL mode at High Pressure for 8 minutes.
- Once the Instant Pot beeps, let the pressure release naturally.
- Open the lid and add a dash of lemon juice.
- Garnish with cilantro and enjoy with roti, paratha, or rice!!!
Stovetop
- Follow the above directions to Step 8 in a traditional pressure cooker.
- Close the lid and pressure cook on low heat for 10 minutes after the first whistle.
- Turn off the flame and let the pressure release naturally.
- Open the lid and add a dash of lemon juice.
- Garnish with cilantro and enjoy with roti, paratha, or rice!!!
Recipe Notes
- Can easily be saatvik, just don't use onions in this recipe. It will still taste delicious.
- Adjust spice level as per your preference.
- If it's too watery, turn on Sauté mode at Low and simmer for a couple of minutes.
