How to make Lauki Curry with Brown Rice

🥣 Healthy Lauki Curry with Brown Rice

🍛 Servings: 2–3

🕰️ Time: 40 minutes

Vegan | Gluten-Free | Low Oil

---

🥘 Ingredients

For Lauki Curry:

• Lauki (bottle gourd) – 2 cups, peeled & diced
• Tomatoes – 2 medium, finely chopped or pureed
• Onion – 1 medium, finely chopped (optional for lighter version)
• Garlic – 3-4 cloves, minced
• Ginger – 1-inch piece, grated
• Green chili – 1, chopped (optional)
• Turmeric powder – ½ tsp
• Coriander powder – 1 tsp
• Cumin seeds – 1 tsp
• Red chili powder – ¼ tsp or to taste
• Garam masala – ½ tsp
• Salt – to taste
• Oil – 1 tbsp (or use less for low-oil version)
• Fresh cilantro – for garnish
• Water – 1 cup (adjust as needed)

For Brown Rice:

• Brown rice – 1 cup
• Water – 2.5 cups
• Salt – ½ tsp (optional)

---

🔪 Instructions

Step 1: Cook Brown Rice

1. Rinse 1 cup brown rice thoroughly.
2. In a saucepan or pressure cooker:
   • Add 2.5 cups water and ½ tsp salt.
   • Cook covered for:
     • 30–35 mins in a pan (simmered) or
     • 15 mins in an Instant Pot (high pressure, natural release).

Step 2: Make Lauki Curry

1. Prep: Peel and chop the lauki into small cubes. Set aside.
2. Sauté:
   • Heat oil in a pan or pressure cooker.
   • Add cumin seeds and let them splutter.
   • Add onion, sauté until light golden.
   • Add garlic, ginger, and green chili; cook 1 min.
3. Add tomatoes:
   • Stir in chopped or pureed tomatoes.
   • Cook until soft and oil starts to separate (5–7 mins).
4. Spices:
   • Add turmeric, coriander powder, red chili powder, and salt.
   • Stir well and cook for another 1–2 mins.
5. Add lauki:
   • Add chopped lauki and mix to coat with masala.
   • Add about 1 cup water. Mix well.
6. Cook:
   • Cover and simmer on medium heat for 20–25 mins until lauki is soft.
   • Or pressure cook for 1–2 whistles (then let pressure release naturally).
7. Finish:
   • Add garam masala, stir gently.
   • Garnish with fresh cilantro.

---

🍽️ Serving

• Serve hot lauki curry over a bed of steamed brown rice.
• Add a squeeze of lemon or serve with a side of plain yogurt (optional).

---

💡 Tips

• You can skip onion and garlic for a Satvik version.
• Add a handful of moong dal to the curry for extra protein.
• Lauki releases water — so don’t add too much in the beginning.
• Make it in an Instant Pot for ease: Sauté > Pressure Cook (5 mins) > Natural Release.