Lauki (Bottle gourd) chutney#Breakfast Recipes

Bottle gourd is also known as lauki in Hindi and dhoodhi in Marathi. Majority of kids even I, also, don’t like to eat lauki vegetable curry. That’s why my mom does lots of innovation with it.Lauki is the most versatile vegetable. We can make lauki ki chutney, halwa, sabji, pakode,paratha, juice etc. through it. You can add lauki chutney as breakfast recipes alongwith parathas or rice.

 

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We usually make lauki ka halwa or kofta; but today, for the change my mom prepared lauki ki chutney. Lauki is good for juice extraction, because it contain almost 96% water. We can get lauki easily in the market in all seasons and it is affordable too. Lauki is packed with antioxidants and fiber. The best thing with south Indians (ANDHRA) they add POPPU(tadka) almost in every dish. This tadka contains lots of spices and pulses which increase the nutritive value of the recipe.

Main Ingredient of Lauki(bottle gourd) chutney is- Lauki (Bottle gourd)

Bottle gourd comes into low glycemic index food category. Those people who are looking to how to lose weight naturally, lauki ka juice is best for them. If you are having lauki ka juice regularly empty stomach in the morning it will helps a lot to reduce weight.

Dietitian in Mumbai suggested us if any person having symptoms of high blood pressure, consume lauki ka chutney or juice regularly, will make their heart healthy by regulating the blood pressure.

(Note: Beauty tips from beauty center khar – Grate lauki and cucumber extract juice from it, add 1 spoon curd, execrated juice into besan and mix it well. Make a thick paste of it. Apply it on your face. Wait for 20 minutes or until it become dry. Wash your face with lukewarm water. Apply this face pack at least 2 times a week it helps to make your skin fairer and soft.)

Health benefits of Lauki chutney

  • Lauki is rich in water content it works as coolant for the body you must have it in summer.
  • Lauki ka chutney is the complete side dish; it is packed with proteins, fiber calcium, iron and other vitamins and minerals.
  • Lauki helps to cleans our digestion system. This promotes the healthy glowing skin.
  • In Ayurveda tells that having those foods which are made from lauki will help to reduce the inflammation of liver.
  • Lauki ka chutney is rich in antioxidants and fiber it prevent constipation.

Serving size– 5 person

Preparation time – 15 minutes

Shelf life – 2 days (store in fridge)

Ingredient

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Lauki (Bottle gourd)–300gm (1 medium size)

Chana dhal(split Bengal gram)–10gm (2 tsp)

Urad Dhal(split Black gram)–10gm (2 tsp)

Til (sesame seeds)–20gm (4 tsp)

Jeera (cumin seed)–5gm (1 tsp)

Methi (fenugreek seed) – 2.5gm (1/2 tsp)

Emli(tamarind)–3gm (lemon size) as per need

Hing(asafetida) -1gm (a pinch)

Dry chilli- 5 pieces

Green chili – 3 pieces

Turmeric – 2 gm (2 pinch)

Rai (Mustard seed)–5gm (1 tsp)

Garlic–10gm (12 cloves)

Salt – as per taste

Oil–20gm (4 tsp)

Method

1 –  Take a pan add 2 spoon oil, heat it, add mustard seeds when they starts to crackle add chana dhal and urad dhal. Fry it until they become brown then add sesame seeds, dry chilli, hing, methi seeds, and fry it for a while. Take it out in a pot keep it aside.

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2 – In pan take 1spoon oil, fry lauki pieces and green chills until lauki become soft. Then add salt and turmeric to it. Take it out from the pan and keep it aside.

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3 – In a grinder add ¾ of fried masala and fried lauki mixture, garlic, tamarind(we removed already tamarind seeds from it and I didn’t soak it in water) its optional – if you want you can soak tamarind into water for 30 minutes, separate pulp and water and use that water in chutney.

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4 – Grind it and make the paste of it.

5 – At last add ¼ masala in grinded chutney. Serve with hot rice or any other Breakfast recipes.

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Nutritional Information of Lauki Chutney recipe

Energy kCal – 535.3,

Protein, gm – 13.8,

Carbohydrates, gm – 44.3,

Fat, gm – 33.5,

Dietary Fiber, gm – 18.4,

Vitamin A, mcg – 96.7,

Vitamin B1, mg – 0.5,

Vitamin B2, mg – 0.2,

Vitamin B3, mg – 3.1,

Vitamin B6, mg – 0.0,

Vitamin B9 Folic Acid, mcg – 60.5,

Vitamin B12, mcg – 0.0,

Vitamin C, mg – 9.7,

Vitamin D, mcg – 0.0,

Vitamin E, mg – 2.9,

Vitamin K, mcg – 0,

Calcium, mg – 496.0,

Phosphorus, mg – 376.5,

Iron, mg – 14.8,

Magnesium, mg – 186.9,

Copper, mcg – 1059.9,

Manganese, mg – 2.0,

Molybdenum, mcg – 110.8,

Zinc, mg – 4.6,

Chromium, mcg – 177.9,

Selenium, mcg – 0.0,

Omega 3, mg – 0.0,

Omega 6, mg – 7800.0

 

 

 

 

 

 

 

Post Author: Diet kundali

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