Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Bottle gourd, diced | 620 g | Sweet · Cooling |
 Coriander seeds | 4 g | Astringent, Bitter, Sweet · Cooling |
 Ghee | 18 g | Sweet · Cooling |
 Cumin seeds | 4 g | Pungent, Bitter · Heating |
 Turmeric | 2 g | Bitter, Pungent, Astringent · Heating |
 Rock salt | 4 g | Salty · Cooling |
| Water | 90 g | Whole culinary ingredient |
Step-by-Step Preparation
- Wash, trim, and cut the diced bottle gourd into even pieces.
- Warm the ghee in a wide pan; bloom the cumin seeds, then add turmeric.
- Add the vegetables and coriander seeds; turn them carefully through the seasoning.
- Sprinkle in the water and rock salt, cover, and cook on low heat until tender but not waterlogged.
- Uncover for the final minutes, folding gently until excess moisture evaporates and the seasoning clings.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (regional Indian sabzi tradition)
Lauki Sabzi is a softly cooked, moderately seasoned vegetable dish. Vata: cook it fully and add a touch more ghee. Pitta: keep chilies absent and favor coriander. Kapha: reduce fat and leave the finish drier.
USDA Nutrition Facts for Lauki Sabzi
| Nutrient | Per 100g | Per Serving (1 serving (185g)) |
|---|---|---|
| Energy (Calories) | 37 kcal | 69 kcal |
| Protein | 0.7 g | 1.3 g |
| Total Carbohydrates | 3.5 g | 6.6 g |
| Dietary Fiber | 0.8 g | 1.4 g |
| Total Sugars | 0.02 g | 0.04 g |
| Total Fat | 2.7 g | 4.9 g |
| Calcium | 31.6 mg | 58.6 mg |
| Iron | 0.76 mg | 1.42 mg |
| Magnesium | 13.6 mg | 25.3 mg |
| Phosphorus | 16.6 mg | 30.9 mg |
| Potassium | 148 mg | 274 mg |
| Sodium | 212 mg | 394 mg |
| Zinc | 0.65 mg | 1.21 mg |
| Copper | 0.04 mg | 0.07 mg |
| Manganese | 0.14 mg | 0.25 mg |
| Selenium | 0.4 µg | 0.7 µg |
| Vitamin C | 8.6 mg | 15.9 mg |
| Vitamin A (RAE) | 20.7 µg | 38.4 µg |
| Vitamin E | 0.10 mg | 0.19 mg |
| Vitamin K | 0.3 µg | 0.5 µg |
| Thiamin (Vitamin B1) | 0.03 mg | 0.05 mg |
| Riboflavin (Vitamin B2) | 0.02 mg | 0.04 mg |
| Niacin (Vitamin B3) | 0.31 mg | 0.57 mg |
| Vitamin B6 | 0.04 mg | 0.07 mg |
| Folate (DFE) | 5.1 µg | 9.5 µg |
| Choline | 0.8 mg | 1.5 mg |
