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Stuffed Bottle Gourd Paratha
Breakfast • India
How to Make Stuffed Bottle Gourd Paratha (Traditional & Healthy Version)
Stuffed Bottle Gourd Paratha, known locally as 'Lauki Paratha', is a wholesome North Indian breakfast that brings together the goodness of fresh bottle gourd (lauki) and whole wheat atta. Traditionally enjoyed in Punjabi and Uttar Pradesh households, this paratha is a staple during summer months when lauki is abundant. The dish is celebrated for its light, moist stuffing and soft, layered texture, making it a beloved choice for families during festivals like Teej and Raksha Bandhan. The subtle sweetness of lauki, combined with aromatic spices like jeera, ajwain, and green chilies, creates a flavor-packed yet gentle profile. Stuffed Bottle Gourd Paratha is not just hearty but also easy to digest, making it suitable for all age groups. It’s often paired with dahi (curd) or homemade pickle for a complete meal. This recipe offers a healthy twist, using minimal oil and fresh ingredients, ideal for conscious eaters and those tracking their calories. Embracing age-old Indian culinary traditions, this breakfast is both nourishing and deeply rooted in Indian food culture.
Ingredients(for 2 parathas (approx. 100g each))
- 1 cup Whole wheat flour (atta) (gehun ka atta)
- 1 cup Bottle gourd (grated lauki, peeled and deseeded)
- 1 Green chili (finely chopped, hari mirch) - optional
- 2 tbsp Fresh coriander leaves (chopped, dhania patta)
- 1/2 tsp Cumin seeds (jeera)
- 1/4 tsp Carom seeds (ajwain) - optional
- 1/4 tsp Red chili powder (lal mirch) - optional
- to taste Salt (namak)
- 1/4 tsp Turmeric powder (haldi)
- 2 tsp Oil/ghee (for roasting, use mustard oil for authentic taste)
Instructions
- 1
In a bowl, grate the peeled bottle gourd. Squeeze out excess water using your hands or a muslin cloth. Reserve the water to knead the dough.
5 minutes
Use the lauki water for kneading to retain nutrients.
- 2
To a mixing bowl, add atta, salt, carom seeds, and half the squeezed lauki water. Knead into a soft, pliable dough. Rest it for 10 minutes.
10 minutes
Resting the dough makes parathas softer.
- 3
Prepare the stuffing by mixing grated lauki, green chili, coriander leaves, cumin seeds, turmeric, and red chili powder. Sprinkle a pinch of salt and mix well.
3 minutes
Add salt just before stuffing to prevent water release.
- 4
Divide the dough into equal portions. Roll each into a small disc, place a spoonful of stuffing in the center, gather edges and seal well.
3 minutes
Seal tightly to prevent stuffing leakage.
Why This Dish is Healthy
Stuffed Bottle Gourd Paratha is a healthy breakfast as it combines the fiber and nutrients of lauki with the complex carbs of whole wheat atta. Minimal oil usage and zero refined flour make it ideal for weight management. Spices enhance metabolism, while the absence of heavy fats keeps the dish light yet filling, supporting balanced eating habits.
Bottle gourd (lauki) is high in water content and dietary fiber, supporting digestion and hydration. Whole wheat atta provides complex carbohydrates and protein, while spices like cumin and carom seeds aid in digestion and metabolism. This paratha is low in fat, especially when roasted with minimal oil or ghee, making it suitable for those on calorie-controlled diets. Vitamins A, C, and B-complex present in lauki boost immunity and energy levels.
Pro Tips
- 💡Tip 1: Squeeze the lauki well to prevent soggy dough.
- 💡Tip 2: Always add salt to the stuffing just before rolling to avoid excess moisture.
- 💡Tip 3: Use the reserved lauki water to knead dough for extra flavor and nutrition.
Storage & Serving
Store cooled parathas in a covered casserole for up to 6 hours. For longer storage, wrap in foil and refrigerate for up to 2 days. Reheat on tawa before serving for best texture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 210.0 kcal |
