YugTree

Lauki Rice

Serves 1 · Prep 10 min · Cook 20 min · 471 calories per serving

A simple and wholesome one-pot meal made with bottle gourd (lauki) and rice, lightly spiced for a comforting flavor.

Why it's healthy

Lauki Rice is exceptionally light and hydrating, primarily due to the bottle gourd (lauki), which is over 90% water. This makes it very low in calories while providing dietary fiber that aids digestion and promotes satiety. The rice offers a good source of carbohydrates for sustained energy. Spices like turmeric contain curcumin, a compound with anti-inflammatory properties, while ginger is well-known for its digestive benefits. Being a one-pot meal with minimal oil, it's low in fat, making it a balanced and easily digestible option suitable for a light meal or during recovery.

Ingredients

  • 1/2 cup Basmati rice, rinsed
  • 1 cup bottle gourd (lauki), peeled and grated
  • 1 tbsp oil or ghee
  • 1/4 tsp cumin seeds
  • 1/4 medium onion, finely chopped
  • 1/2 tsp ginger-garlic paste
  • 1/4 medium tomato, chopped
  • 1/4 tsp turmeric powder
  • 1/4 tsp red chili powder (optional)
  • 1/4 tsp garam masala
  • 1 cup water
  • Salt to taste
  • 1 tbsp fresh coriander, chopped (for garnish)

Instructions

  1. Heat oil or ghee in a pressure cooker or a deep pan over medium heat.
  2. Add cumin seeds and let them splutter.
  3. Add the chopped onion and sauté until translucent.
  4. Add ginger-garlic paste and cook for a minute until the raw smell disappears.
  5. Add the chopped tomato and cook until it softens.
  6. Stir in the grated lauki (bottle gourd) and all the spice powders: turmeric, red chili powder, and garam masala. Sauté for 2-3 minutes.
  7. Add the rinsed rice and mix gently to coat with the spices.
  8. Pour in 1 cup of water and add salt to taste. Stir well.
  9. If using a pressure cooker, close the lid and cook for 2 whistles on medium heat. Let the pressure release naturally.
  10. If using a pan, bring the water to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes or until the rice is cooked and all water is absorbed.
  11. Fluff the rice gently with a fork. Garnish with fresh coriander and serve hot.