Lauki, also known as bottle gourd, is one of the best vegetables to enjoy during the summer. Packed with water content, it’s light on the stomach, easy to digest, and incredibly cooling—making it perfect for hot weather. For generations, Indian households have turned to lauki to stay hydrated and healthy during scorching summers. Whether you crave something spicy or prefer a mild, comforting dish, lauki can be cooked in a variety of delicious and nutritious ways to suit every palate.
Top 10 desi and healthy ways to enjoy lauki during summer
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Lauki ki Sabzi (Simple Bottle Gourd Curry): This is one of the most common lauki dishes cooked in Indian homes. It is made with chopped lauki, tomatoes, onions, and basic spices like cumin, turmeric, and coriander. Cooked in very little oil, this sabzi is both healthy and tasty. It is light on the stomach and perfect for lunch or dinner. You can eat it with chapati or plain rice.
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Lauki Chana Dal (Bottle Gourd with Bengal Gram Lentils): This dish is a healthy mix of lauki and protein-rich chana dal. The dal is soaked and then cooked with diced lauki, tomatoes, ginger, and garlic. The spices give it a lovely aroma, and it becomes a comforting dish. This curry is ideal for people looking for a balanced meal. It is best served with rice or jeera pulao.
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Lauki Kofta (Bottle Gourd Dumplings in Gravy): If you want to enjoy lauki in a richer way, try lauki kofta. Grated lauki is mixed with besan (gram flour), spices, and made into soft balls. These are lightly fried or air-fried and then added to a tomato and onion-based curry. Although it tastes restaurant-style, it is still very healthy if cooked with less oil. Serve it with roti or rice for a complete meal.
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Lauki Raita (Yogurt with Bottle Gourd): Nothing cools the body like curd in the summer. Lauki raita is made by boiling and grating the bottle gourd, then mixing it with fresh curd. A little salt, roasted cumin powder, and black salt make it taste amazing. This raita helps with digestion and goes well with spicy food or even as a side with parathas.
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Lauki Juice (Detox Drink): Lauki juice is one of the healthiest drinks for summer. It helps in digestion, supports weight loss, and keeps the body hydrated. To make it, blend peeled and chopped lauki with a little water. Add a pinch of black salt, lemon juice, and drink it fresh in the morning. It may not be very tasty, but it’s excellent for your liver and heart health.
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Lauki Paratha (Stuffed Flatbread): For a filling and tasty breakfast, try lauki paratha. Grated lauki is mixed with whole wheat flour and spices to make a soft dough. These parathas are cooked on a tawa with very little ghee or oil. They stay soft for a long time and are a great way to add more fiber and vitamins to your diet.
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Lauki Halwa (Sweet Bottle Gourd Dessert): Yes, you can make dessert from lauki too! Lauki halwa is made by cooking grated lauki with milk, ghee, and sugar. It is flavored with cardamom and garnished with chopped nuts. This dessert is light compared to other Indian sweets and is often made during fasting or festivals. It gives a sweet touch to your healthy eating.
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Lauki Soup (Light & Comforting): This is a lesser-known way to enjoy lauki, but it’s very healthy. Lauki soup is made by boiling bottle gourd with garlic, onion, and a few spices. Then it’s blended into a smooth soup. It’s low in calories, helps in weight loss, and is easy to digest. You can enjoy it warm or chilled, depending on your mood.
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Lauki Chilla (Savory Pancakes): This is a quick and nutritious snack. Mix grated lauki with besan (gram flour), turmeric, chili powder, and a little ajwain (carom seeds). Make a batter and cook it like pancakes on a non-stick pan. These chillas are tasty, rich in fiber, and make a great breakfast or evening snack with mint chutney.
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Lauki Khichdi (Comfort Food): When your body needs something soft and soothing, lauki khichdi is a great choice. It is made with rice, yellow moong dal, and chopped lauki. Spiced lightly with turmeric and cumin, this dish is super easy to make and very light on the tummy. It’s ideal when you’re feeling tired or unwell and want something nourishing and simple.
Lauki is often underrated, but it's one of the healthiest vegetables, especially in the summer season. It cools the body, helps with digestion, and can be used in both spicy and sweet dishes. Whether you're looking for something filling like lauki paratha or something light like lauki soup, there’s a desi recipe for every mood.
Try these ten healthy ways to enjoy lauki this summer and add more nutrition to your daily meals. Your body will thank you!
