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Lauki Recipe for Weight Loss A Simple Guide to a Healthy Meal
Lauki recipe for weight loss is one of the most underrated diet-friendly dishes. This humble bottle gourd is rich in water content and very low in calories. That makes it a perfect choice for people looking to shed extra weight.
In this blog, you’ll learn how to make a quick, tasty lauki dish. We’ll also show how to pair it with beetroot raita for extra nutrition and flavor. Let’s dive in.
Why Lauki Helps in Weight Loss
Lauki, also known as bottle gourd or doodhi, is a powerhouse vegetable. Here’s why it’s great for weight loss:
- Low in calories: 100g of lauki has only 15–20 calories.
- High in fiber: Keeps you full longer.
- Good for digestion: Reduces bloating and constipation.
- Hydrating: Contains about 90% water.
Adding lauki to your diet helps reduce calorie intake without sacrificing nutrition.
Ingredients for Lauki Recipe
Here’s what you’ll need:
- 1 medium-sized lauki (bottle gourd), peeled and grated
- 1 chopped onion
- 2 chopped tomatoes
- 1 green chili (optional)
- 1/2 tsp cumin seeds
- 1/4 tsp turmeric
- 1/2 tsp coriander powder
- 1/2 tsp garam masala
- Salt to taste
- 1 tsp oil
- Fresh coriander for garnish
Step-by-Step Lauki Recipe for Weight Loss
Step 1: Prepare the Lauki
Wash, peel, and grate the lauki. Squeeze out extra water and keep it aside.
Step 2: Cook the Spices
Heat oil in a pan. Add cumin seeds and let them crackle. Add onions and sauté until golden.
Step 3: Add Tomatoes and Spices
Add chopped tomatoes, turmeric, coriander powder, and salt. Cook until tomatoes soften.
Step 4: Add Lauki
Now add the grated lauki. Mix well. Cover and cook for 8–10 minutes on medium heat.
Step 5: Final Touch
Once the lauki is soft and the water evaporates, add garam masala. Stir well.
Step 6: Garnish and Serve
Garnish with chopped coriander. Serve hot with a bowl of beetroot raita.
Beetroot Raita: The Perfect Side Dish
Pairing beetroot raita with your lauki recipe balances the meal. Beetroot is rich in iron and fiber. Yogurt aids digestion and adds protein.
Ingredients:
- 1 small boiled beetroot, grated
- 1 cup plain curd (low-fat)
- Salt to taste
- Roasted cumin powder (optional)
- Chopped coriander for garnish
Method:
- Whisk the curd.
- Add grated beetroot, salt, and cumin.
- Mix and garnish with coriander
This combo is filling and keeps you energized without loading on calories.
Nutritional Benefits of the Lauki Recipe
This lauki recipe is:
- Rich in fiber: Helps with digestion and keeps you full.
- Low in calories: Perfect for calorie-deficit diets.
- Vegan and gluten-free
- High in antioxidants from both lauki and tomatoes.
When paired with beetroot raita, it boosts your nutrient intake while keeping meals light.
Tips to Enhance the Lauki Recipe
- Use olive oil or coconut oil for added health benefits.
- Add ginger for better digestion.
- Avoid overcooking to preserve nutrients.
- Eat it fresh. Avoid storing lauki dishes for long.
- Serve with one multigrain roti or as a standalone meal.
When to Eat Lauki for Best Results?
Eat this lauki recipe during lunch or early dinner. Avoid eating it too late at night. It’s light and easy to digest, making it ideal for a healthy dinner. Drink warm water after the meal to aid digestion.
Final Thoughts
Lauki recipe for weight loss is a simple, effective, and delicious way to eat healthy. It supports your weight loss goals without making you feel hungry or deprived. When paired with beetroot raita, it turns into a wholesome, nourishing meal.
Add this combo to your weekly diet plan. You’ll notice positive changes in your digestion, energy levels, and overall weight.
Stay consistent. Eat light. And enjoy every bite of this guilt-free meal!
FAQ
Yes, lauki is safe and healthy for daily use. Just ensure variety in your diet to avoid boredom.
Yes, it’s diabetic-friendly. Lauki has a low glycemic index and helps regulate blood sugar.
You can, but for weight loss, stick to low-fat paneer or skip it completely.
You can try cucumber raita or mint curd, but beetroot raita adds iron and fiber.
It’s best eaten fresh, but you can store it in the fridge for a day. Reheat before eating.
