Light & Wholesome Lauki (Bottle Gourd) Soup for Weight Management
20 minutes
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About Light & Wholesome Lauki (Bottle Gourd) Soup for Weight Management
This light and flavorful Lauki (Bottle Gourd) Soup is a fantastic recipe for those seeking healthy weight management. Packed with nutrients and low in calories and fat, it keeps you feeling full and satisfied, helping to curb those between-meal cravings.Unlike creamy, calorie-laden soups, this recipe avoids butter, cream, or potatoes, focusing on the natural goodness of the bottle gourd. It's a simple yet effective way to incorporate a healthy and delicious meal into your weight-loss journey.Easy to prepare and incredibly satisfying, this Lauki Soup is a perfect addition to a balanced diet. Enjoy its refreshing taste and the benefits it brings to your overall well-being.
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Recipe Time & More
Prep10 minutes
Cook10 minutes
Total20 minutes
Ingredients
Vegetables
- 250 gm Bottle Gourd lauki, peeled and chopped
- 1/2 medium Onion finely diced
Spices
- 1/2 tsp Coriander Seeds
- 1/2 tsp Cumin Seeds
- 1-2 Garlic Cloves crushed
- Salt to taste
- Pepper freshly ground is best, black, to taste
Other
- 1 tbsp Whole Wheat Flour for thickening (optional), whole
- 1 tbsp Vegetable Oil or ghee
- 500 ml Water adjust to desired consistency
- A handful Coriander for garnish
Instructions
Sauté Aromatics
- Heat vegetable oil in a pressure cooker. Add coriander and cumin seeds and sauté for a few seconds until fragrant. Add the crushed garlic and diced onion, and sauté until softened.
Cook the Soup
- Add the chopped bottle gourd, salt, pepper, and whole wheat flour (if using). Pour in the water. Close the lid and pressure cook for 2-3 whistles, or until the bottle gourd is tender.
Blend and Serve
- Allow the pressure to release naturally. Carefully blend the soup until smooth. You can strain it through a fine-mesh sieve for a smoother texture, but this is optional. Garnish with fresh coriander leaves and serve hot.
Recipe Notes
Expert Tips for the Perfect Lauki Soup
- For a richer flavor, roast the coriander and cumin seeds lightly in a dry pan before adding them to the oil.
- If you prefer a spicier soup, add a pinch of red chili flakes or a green chili pepper along with the garlic.
- Feel free to add other vegetables like carrots, spinach, or green beans to enhance the nutritional value and flavor of the soup.
- To make this soup vegan, ensure your vegetable oil is appropriate.
Recipe Video
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Recipe Nutrition
Calories: 31kcalCarbohydrates: 6gProtein: 1gFat: 0.4gSaturated Fat: 0.03gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.2gSodium: 3mgPotassium: 139mgFiber: 1gSugar: 0.04gVitamin A: 7IUVitamin C: 0.3mgCalcium: 39mgIron: 1mg
Richa Gupta
Articles: 214
3 Comments
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This looks so good! Can’t wait to cook it.
This looks divine! Can’t wait to make it.
Yum! This recipe is a must-try.