Bharwan lauki

Bharwan Lauki is a flavorful stuffed bottle gourd dish where lauki is hollowed out and filled with a spiced gram flour mixture, then slow-cooked until tender. This North Indian delicacy combines simple ingredients with aromatic spices, making it a wholesome and satisfying dish.

For a Serving Size of Two:

Ingredients:

• 1 medium bottle gourd (lauki, about 300 grams)
• 1/4 cup gram flour (besan, about 30 grams)
• 1 small onion, finely chopped (about 50 grams)
• 1 teaspoon ginger-garlic paste
• 1 green chili, finely chopped
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon coriander powder
• 1/4 teaspoon turmeric powder
• 1/2 teaspoon red chili powder
• 1/4 teaspoon garam masala
• Salt to taste
• 1 tablespoon oil
• Fresh coriander leaves for garnish

Procedure:

• Peel the bottle gourd and cut it into 2-3 large pieces. Scoop out the center of each piece, creating a hollow, and set aside.
• In a pan, heat oil and add cumin seeds. Once they splutter, add chopped onions and sauté until golden brown.
• Add the ginger-garlic paste and chopped green chili, cooking until the raw smell disappears.
• Stir in the gram flour, coriander powder, turmeric powder, red chili powder, and salt. Cook the mixture until the gram flour is toasted and aromatic, about 3-4 minutes.
• Remove from heat, allow it to cool slightly, and then fill each hollowed-out lauki piece with the prepared stuffing.
• In a pan, heat a small amount of oil and place the stuffed lauki pieces. Cover and cook on low heat, turning occasionally, until the lauki is tender and cooked through (about 15-20 minutes).
• Garnish with fresh coriander leaves and serve warm with roti or rice.

Nutritional Benefits:

• Calories: 488 kcal
• Protein: 30.7 g
• Carbohydrates: 3.3 g
• Fat: 39.3 g