Lauki Raita Recipe
Lauki Raita is a classic North Indian delicacy. The central ingredient, Lauki, known as bottle gourd in English, is combined with whipped yogurt, creating a symphony of mild flavors that soothe the palate. What sets this dish apart is its unique ability to bridge the gap between health and taste. The cooked lauki, embedded in the creamy texture of yogurt with slight hints of spices, is both a culinary and sensory delight. A food critic would marvel at the genius of combining such simple ingredients to craft a dish that’s replete with flavor, aroma, and health benefits.
Ingredients
- 250 grams Lauki Bottle Gourd, peeled and grated
- 500 grams yogurt / dahi / curd preferably thick, curd
- 2 tbsp Oil
- 1 tsp Cumin (Jeera)
- 1 green chillies finely chopped
- 8-10 curry leaves
- 1 tsp Red Chilli Powder
- 1 tsp cumin powder
- 1 tbsp coriander leaves / cilantro finely chopped
- Salt to taste
- 1 tbsp Sugar optional
Instructions
Preparation
- Begin by peeling the lauki. Once peeled, wash it under running water to ensure it's free from any dirt or impurities.
- Grate the lauki using a medium-sized grater, ensuring uniform texture. Keep it aside.
- In a separate bowl, whisk the yogurt until smooth. Ensure there are no lumps. Set it aside.
Cooking
- Heat mustard oil in a pan on medium flame.
- As the oil warms, add cumin seeds. Wait for them to splutter. This releases their aromatic essence into the oil.
- Introduce chopped green chilies and curry leaves to the pan. Sauté them for about a minute, letting the flavors meld.
- Add the grated lauki to the pan and mix well. Let it cook for about 6-7 minutes or until the lauki becomes soft.
- Once the lauki is well-cooked, turn off the flame and let the mixture cool down.
- Transfer the cooled lauki mixture to the whisked yogurt.
- Sprinkle red chili powder, roasted cumin powder, salt, and sugar (if using) over the mixture.
- Stir well until everything is combined.
- Garnish with chopped coriander leaves.
Equipment Used for This Recipe
Notes & Tips
- Ensure the yogurt used is fresh and not sour. The creaminess of fresh yogurt complements the lauki perfectly.
- Adjust the level of spices as per personal preference.
- Sugar is optional, but it helps balance the spicy flavors.
- The dish is best served chilled, especially during summer months.
Nutrition Information (Note: Approximate)
Nutrition Facts
Lauki Raita Recipe
Amount per Serving
Calories
666
% Daily Value*
Fat
46
g
71
%
Saturated Fat
14
g
88
%
Polyunsaturated Fat
7
g
Monounsaturated Fat
22
g
Cholesterol
65
mg
22
%
Sodium
424
mg
18
%
Potassium
1105
mg
32
%
Carbohydrates
48
g
16
%
Fiber
3
g
13
%
Sugar
37
g
41
%
Protein
19
g
38
%
Vitamin A
1468
IU
29
%
Vitamin B1
0.2
mg
13
%
Vitamin B2
1
mg
59
%
Vitamin B3
93
mg
465
%
Vitamin B5
2
mg
20
%
Vitamin B6
0.2
mg
10
%
Vitamin B12
2
µg
33
%
Vitamin C
168
mg
204
%
Vitamin D
1
µg
7
%
Vitamin E
1
mg
7
%
Vitamin K
5
µg
5
%
Calcium
740
mg
74
%
Iron
4
mg
22
%
Magnesium
144
mg
36
%
Zinc
4
mg
27
%
* Percent Daily Values are based on a 2000 calorie diet.