Besan Lauki (Jaggery Gourd) Sabzi Recipe
Besan Lauki Sabzi is a great and nutritious Indian dish that combines the crunchiness of the gourd with the rich varieties and aromatic flavours of gram flour. This sabzi is not just easy to make but it is a healthy addition to any dinner. Here is a step-by-step recipe to help you understand the process.
Ingredients:
Bottle gourd: 500 gms (peeled and cut into small 3D square pieces)
Gram flour: 1/2 cup
Oil: 3 tbsp
Cumin seeds: 1 tsp
Mustard seeds: 1 tsp
Asafoetida: squeezed
Turmeric: 1/2 tsp
Red bean stew powder: 1 tsp
Coriander powder: 1 tsp
Cumin powder: 1 tsp
Garam masala: 1/2 tsp
Salt: to taste
Green chillies: 2 (cut lengthwise)
Curry leaves: a couple
New coriander leaves: for garnishing
Water: as per requirement
Directions:
1.Bottle gourd 1.Preparation:
Peel the bottle gourd and cut it into small pieces.
Assuming the seeds inside are delicate, you can keep them; in any case, remove them.
2.Roasting the gram flour:
Heat a vessel on medium flame.
Add the gram flour and dry roast it till it turns bright brown and sweet smelling. Keep stirring it continuously to avoid it sticking to the food.
Once it boils, take it out in a plate and allow it to cool.
3.Cooking the bottle gourd:
In the same vessel, heat 3 tbsp oil.
Add cumin seeds and mustard seeds to it. Let them crackle.
Add some asafoetida and curry leaves to it.
Add chopped green chillies and fry for a while.
4.Add spices:
Add turmeric powder, red beans powder, coriander powder and cumin powder. Roast the spices lightly on low flame so that their flavors blend.
5.Putting the Container Gourd:
Add the chopped bottle gourd to the dish. Mix well to coat the pieces well with the spices.
Add salt to taste and mix once again.
6.Cooking the Container Gourd:
Cover the container with a lid and let the bottle gourd cook on low flame. Keep stirring occasionally to ensure even cooking.
If necessary, add some water to prevent the bottle gourd from sticking to the container. Cook until the bottle gourd becomes soft and mushy.
7.Adding Boiled Gram Flour:
When the bottle gourd is cooked, add boiled gram flour to it. Mix well.
If the mixture looks too dry, add some water. The gram flour will retain moisture and thicken the curry.
Cook on low flame for 5-7 minutes, stirring occasionally.
8.Final Touches:
Add garam masala and mix well.
Garnish with chopped coriander leaves.
9.Serving:
Serve Besan Lauki ki Sabzi hot with roti, paratha or steamed rice.
This dish goes well with plain yogurt or cucumber raita.
Tips and Variations:
Consistency: Change the consistency of the sabzi by adding water to your liking.
Spices: You can change the amount of flavours according to your taste. If you like spicy dishes, increase the amount of red bean stew powder or add chopped green stew.
Gram Flour: Make sure the gram flour is cooked well; if not, it may leave a raw taste in the sabzi.
Vegetarian Options: This recipe is generally vegetarian as it uses plant-based ingredients.
Gluten-free Options: Gram flour is gluten-free, so this dish is suitable for people with gluten intolerance.
Medicinal Benefits:
Lauki (bottle gourd): Bottle gourd is low in calories and high in water content, making it a great vegetable for weight loss and hydration. It is also rich in nutrients and minerals, including L-ascorbic acid, vitamin K, calcium, and magnesium.
Gram flour: Gram flour is high in protein and fiber, which aids digestion and keeps you feeling full for longer. It also provides essential nutrients and minerals like folate, iron, and magnesium.
Spices: The spices used in this dish enhance the taste and also provide a variety of health benefits. For example, turmeric has calming properties, cumin aids digestion and coriander is rich in antioxidants.
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End:
Besan Lauki ki Sabzi is a delicious and nutritious dish that everyone can enjoy. It is very easy to prepare and uses natural ingredients, making it a great option for a quick and nutritious meal. Whether you want to try something new or want to include more vegetables in your diet, this recipe satisfies your taste buds as well as provides essential nutrients. Eat this sabzi with your favorite Indian bread or rice and enjoy the best of lauki.
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