Bharwa Lauki ( Healthy Subzis)


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Forget the bland taste of lauki now. . . Stuff it with a low fat paneer mixture and cook in a spicy tomato gravy for a pleasant surprise!

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Makes 4 servings
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Ingredients


For The Lauki
1 small peeled bottle gourd (doodhi / lauki) , approx. 250 gms
1/2 tsp salt
1 tsp oil

To Be Mixed Into A Filling
1/2 cup grated low fat paneer (cottage cheese)
1/4 cup finely chopped onions
1 tsp ginger-green chilli paste
2 tbsp chopped coriander (dhania)
1/2 tsp dried mango powder (amchur)
1/2 tsp coriander (dhania) powder
1/2 tsp chilli powder
1 tbsp finely chopped mixed dry fruits
1 tsp cornflour
salt to taste

For The Gravy
2 tsp oil
1 small stick cinnamon (dalchini)
3 cloves (laung / lavang)

Method
For the lauki

  1. Combine the white pumpkin, salt and 1 cup of water in a pressure cooker and pressure cook for 1 whistle.
  2. Allow the steam to escape before opening the lid.
  3. Cut the white pumpkin horizontally into 2 equal portions.
  4. Scoop out the inside pulp, discard it and keep the white pumpkin shell aside.
  5. Stuff both the scooped out white pumpkin shells with the prepared filling and keep aside.
  6. Heat the oil in a non-stick pan and shallow-fry both the stuffed pumpkins till brown spots appear on both the sides. Remove and keep aside.

For the gravy

  1. Heat the oil in a non-stick kadhai, add the cinnamon and cloves and sauté on a medium flame for 30 seconds.
  2. Add the tomato purée, ginger-green chilli paste, coriander powder, chilli powder, garam masala, sugar and salt and cook stirring continuously till the mixture leaves oil from the sides.
  3. Add 1/4 cup of water and bring to boil. Keep aside.

How to proceed

  1. To serve, cut the stuffed white pumpkins into 25 mm. (1") thick slices and place them on a serving dish.
  2. Pour the hot gravy over the stuffed white pumpkin slices.
  3. Serve hot garnished with coriander.
Nutrient values per serving
EnergyProteinCarbohydratesFatCalciumIron
154 Kcal 7.3 gm 17.8 gm 5.0 gm 393.3 mg 1.0 mg
RECIPE SOURCE : Healthy SubzisBuy this cookbook
3 reviews received for Bharwa Lauki ( Healthy Subzis)
3 FAVOURABLE REVIEWS

The most Helpful Favourable review

 Reviewed By
rjpatelJuly 25, 2014

Awesome recipe, i made little change in a gravy that is added curd-besan mixture and it tastes great...must try recipe...thanks a ton.

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Helpful reviews for this recipe
Reviewed Todayby rjpatel

Awesome recipe, i made little change in a gravy that is added curd-besan mixture and it tastes great...must try recipe...thanks a ton.

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Reviewed November 16, 2010by sushmakumaran

Bharwa Lauki has been a part of my normal cooking for the family.Its delicious,the roundels in the sauce are delight to the eye and best of all, it is LOW Cal.What more do I need?

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Reviewed June 21, 2013by Reemanshuk

Amazing recipe... Those who dont like to eat lauki its a must try... My husband just lived it... Thanks tarlaji u have enhanced my cooking skills

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