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Lauki Tomato Curry
Lunch • India
How to Make Lauki Tomato Curry (Traditional & Healthy Version)
Lauki Tomato Curry is a classic North Indian vegetarian dish, known for its simplicity and comforting flavors. Lauki, also called bottle gourd or 'doodhi' in Hindi, is a staple in Indian households, especially during summer months when its cooling properties are highly valued. Combined with ripe tomatoes, this curry delivers a tangy and mildly sweet profile that pairs beautifully with chapati (atta roti) or steaming hot rice. Traditionally prepared in North Indian kitchens, Lauki Tomato Curry is often served as lunch during festivals like Navratri due to its sattvic (pure vegetarian) nature and lightness. Its mild spice and wholesome ingredients make it a favorite among families seeking both taste and nutrition. The dish is celebrated for its digestive benefits and is recommended for those recuperating or looking for a gentle meal option. Given its versatility, you’ll find regional variations across Uttar Pradesh, Punjab, and Delhi, each adding local spices or tempering with ghee. This health-conscious recipe offers a lighter take, using minimal oil and fresh masalas, making it ideal for calorie tracking and everyday meals.
Ingredients(for 1 medium bowl per person)
- 2 cups, diced Lauki (Bottle Gourd) (Also known as doodhi)
- 3 medium, chopped Tomatoes (Tamatar)
- 1 medium, finely chopped Onion (Pyaz)
- 1 tsp Ginger-Garlic Paste (Adrak-Lahsun)
- 1, slit Green Chillies (Hari mirch) - optional
- 1 tsp Cumin Seeds (Jeera)
- 1/2 tsp Turmeric Powder (Haldi)
- 1 tsp Coriander Powder (Dhania powder)
- 1/2 tsp Red Chilli Powder (Lal mirch) - optional
- to taste Salt (Namak)
- 1 tbsp Oil (Preferably mustard oil (sarson ka tel))
- 2 tbsp, chopped Fresh Coriander Leaves (Hara dhania) - optional
Instructions
- 1
Wash, peel, and dice the lauki (bottle gourd). Chop tomatoes, onion, and green chillies. Prepare the ginger-garlic paste.
5 minutes
Cut lauki just before cooking to avoid bitterness.
- 2
Heat oil in a kadhai (deep pan) over medium flame. Add cumin seeds and let them splutter.
2 minutes
Use sarson ka tel for authentic North Indian flavor.
- 3
Add chopped onion and sauté until golden brown. Stir in ginger-garlic paste and green chillies, cook for 1 minute.
4 minutes
Keep flame low to avoid burning the spices.
- 4
Add chopped tomatoes, turmeric, coriander powder, and red chilli powder. Cook until tomatoes turn soft and oil separates.
5 minutes
Mash tomatoes gently for a smoother curry base.
Why This Dish is Healthy
This curry is a healthy choice because it uses fresh vegetables, minimal oil, and avoids heavy creams or butter. Lauki is known for aiding weight loss and promoting gut health due to its high water and fiber content. The recipe is packed with essential minerals, vitamins, and antioxidants, making it ideal for those following a balanced, calorie-conscious Indian diet.
Lauki Tomato Curry is a low-calorie, high fiber dish, rich in vitamins C and A from tomatoes and lauki. Lauki provides potassium, magnesium, and antioxidants, while tomatoes add lycopene and folate. Minimal oil and no cream keep fat content low. With complex carbs and moderate protein from vegetables, this curry supports digestion, hydration, and heart health. It’s also gluten-free and easily adaptable for vegan diets.
Pro Tips
- 💡Tip 1: Choose tender lauki to avoid bitterness in the curry.
- 💡Tip 2: Add a pinch of asafoetida (hing) for extra aroma and digestive benefits.
- 💡Tip 3: Garnish with fresh coriander just before serving to enhance flavor.
Storage & Serving
Store leftover curry in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop, adding a splash of water if needed to restore consistency.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 110.0 kcal |
