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Lauki Tamatar Dry Sabji
Lunch • India
How to Make Lauki Tamatar Dry Sabji (Traditional & Healthy Version)
Lauki Tamatar Dry Sabji is a classic North Indian dish, cherished for its simplicity, taste, and nutritional value. Lauki, also known as bottle gourd or doodhi, is a staple vegetable in many Indian households, especially during the summer months when its cooling properties are most valued. This sabji combines tender lauki with tangy tomatoes (tamatar), and is seasoned with traditional Indian spices like jeera (cumin) and dhania (coriander powder), creating a light yet flavorful side dish. Often served as part of a wholesome lunch with phulka (roti) or steamed rice, Lauki Tamatar Dry Sabji is a favorite for those seeking a low-calorie, vegetarian meal. It's commonly prepared during festivals like Navratri, when many families opt for sattvic and light meals, and is also appreciated as a fasting recipe in some regions. The dish’s mild, comforting taste appeals to all ages, making it a smart choice for health-conscious eaters and those managing dietary needs. Its straightforward preparation and gentle spices make it suitable for daily consumption, reinforcing its popularity in North Indian kitchens.
Ingredients(for 1 medium bowl (approx. 150g))
- 2 cups Lauki (bottle gourd/doodhi) (peeled and diced)
- 1 cup Tomato (tamatar) (finely chopped)
- 1 small Onion (finely chopped, optional for satvik version) - optional
- 1 Green chili (finely chopped) - optional
- 1 tsp Ginger (grated (adrak))
- 1/2 tsp Cumin seeds (jeera)
- 1 tsp Coriander powder (dhaniya)
- 1/4 tsp Turmeric powder (haldi)
- 1/4 tsp Red chili powder (adjust to taste) - optional
- to taste Salt
- 1 tsp Cooking oil (preferably mustard oil or sunflower oil)
- 2 tbsp Fresh coriander leaves (for garnish (hara dhaniya)) - optional
Instructions
- 1
Peel and dice the lauki (bottle gourd) into small cubes. Finely chop tomatoes, onion, green chili, and grate the ginger.
5 minutes
Soak diced lauki in water to prevent browning.
- 2
Heat oil in a heavy-bottomed kadhai or pan on medium flame. Add cumin seeds and let them splutter.
2 minutes
Using mustard oil adds a distinct North Indian flavor.
- 3
Add chopped onion (if using), sauté until translucent. Stir in green chili and grated ginger, sauté for another minute.
3 minutes
For satvik/fasting, skip onion.
- 4
Add chopped tomatoes, turmeric powder, coriander powder, and red chili powder. Cook until tomatoes turn soft and oil starts to separate.
4 minutes
Mash tomatoes slightly for a saucier texture.
Why This Dish is Healthy
This dish is a healthy choice because it is low in fat, high in fiber, and made with fresh, seasonal vegetables. The use of minimal oil and absence of heavy creams or gravies make it ideal for weight watchers. Lauki is hydrating and aids in detoxification, while tomatoes boost immunity and heart health. Perfect for those seeking a nutritious, light, and filling Indian lunch option.
Lauki Tamatar Dry Sabji is low in calories and packed with dietary fiber, making it excellent for digestive health. Lauki provides vitamins C and B, calcium, magnesium, and potassium, while tomatoes add lycopene, antioxidants, and vitamin A. The minimal use of oil keeps fat content low, and the combination of vegetables ensures a good balance of essential micronutrients. This sabji is naturally gluten-free and can be easily adapted for vegan diets.
Pro Tips
- 💡Tip 1: Choose young, tender lauki for best texture and flavor.
- 💡Tip 2: Add a pinch of hing (asafoetida) for a digestive boost and extra aroma.
- 💡Tip 3: For extra nutrition, add a handful of spinach or methi leaves during cooking.
Storage & Serving
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa or in a microwave before serving. Avoid freezing as lauki may turn mushy.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 80.0 kcal |
