HOW TO PREPARE LAUKI RICE

To Prepare Lauki Rice is a comforting and nutritious dish made with bottle gourd (lauki) and rice, flavored with spices. It’s an easy-to-digest recipe, perfect for lunch or dinner. Lauki, rich in water content and dietary fiber, pairs well with rice to create a wholesome meal.

INGREDIENTS FOR LAUKI RICE :-

• 1. Basmati rice – 1 cup (200gms)
• 2. Bottle gourd (lauki) – 1 medium-sized, peeled and grated (300gms)
• 3. Ghee or oil – 2 tablespoons (30ml)
• 4. Mustard seeds – 1 teaspoon (5gms)
• 5. Cumin seeds – 1 teaspoon (5gms)
• 6. Green chilies – 2, chopped (10gms)
• 7. Ginger – 1 tablespoon, grated (15gms)
• 8. Turmeric powder – 1/2 teaspoon (2gms)
• 9. Red chili powder – 1/2 teaspoon (2gms)
• 10. Salt – to taste
• 11. Water – 2 cups (480ml)
• 12. Fresh coriander leaves – 2 tablespoons, chopped (10gms)

PRE-PREPRATION FOR LAUKI RICE:-

• 1. Wash and soak the rice in water for 20 minutes.
• 2. Peel and grate the bottle gourd.
• 3. Prepare all spices and chop the green chilies.

PREPRATION FOR LAUKI RICE:-

• 1. Heat ghee or oil in a pan over medium heat.
• 2. Add mustard seeds and cumin seeds. Let them splutter.
• 3. Add chopped green chilies and grated ginger. Sauté for 1 minute.
• 4. Add the grated bottle gourd and cook for 3-4 minutes until it softens.
• 5. Add turmeric powder, red chili powder, and salt. Mix well.
• 6. Drain the soaked rice and add it to the pan. Mix gently to coat the rice with the spices.
• 7. Add 2 cups of water. Stir and bring it to a boil.
• 8. Lower the heat, cover the pan with a lid, and let the rice cook for 15-20 minutes, or until the rice is fully cooked and the water is absorbed.
• 9. Once done, fluff the rice with a fork. Garnish with fresh coriander leaves.
• 10. Serve hot with yogurt or raita.

NUTRITIONAL VALUE PER 100 g: –

• Calories: 120 kcal
• Protein: 2g
• Fat: 3g
• Carbohydrates: 20g
• Fiber: 1.5g

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