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Lauki Sabzi (Bottle Gourd Sautéed in Spices)

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Bottle Gourd or Opo Squash, also known in India as lauki, ghiya, dudhi, sorakkai, etc., is a summer vegetable that is used in a variety of Indian dishes. It is made into sabzis (sautéed vegetables), and curries, and incorporated into dals. The squash is a savory, healthy vegetable rich in nutrients. It is a good pick-me-up when you are feeling under the weather.

When picking lauki, be sure to check for firmness. If it feels slightly soft or browning, it is over-ripe, and it is best to avoid it for cooking.

This recipe is a Punjabi-style simple lauki sabzi, which I adapted from watching my mother-in-law cook. She would often cook it minus the onions or sometimes minus both the onions and tomatoes.

Since bottle gourd can be quite bland, the spices and tomatoes give it a nice, savory, tangy flavor.

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Lauki Sabzi (Bottle Gourd Sautéed in Spices)

Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 4
A savory, healthy vegetable rich in nutrients—a good pick-me-up when you are feeling under the weather.

Ingredients

  • 1 medium lauki (gourd) (approximately 3 cups )
  • 3 tbsp cooking oil
  • 1 whole red chili (optional)
  • ½ tsp whole cumin seeds
  • 2 tsp ginger, chopped
  • 1 medium onion, diced (about ¾ cup)
  • ½ tsp turmeric powder
  • ½ tsp red chili powder or red chili flakes (adjust to your taste)
  • 2 medium tomato, diced fine (or 2 tbsp tomato paste)
  • 2 tsp ghee or butter

Garnish

  • ½ tsp garam masala
  • 1 tbsp chopped cilantro / coriander leaves

Instructions 

To Prepare

  • Wash the gourd, cut both ends, and peel the skin.
  • Cut it lengthwise into half and then again in half.Remove any seeds. There is no harm if a few remain. Chop the gourd into bite-size cubes.
  • Set aside in a bowl of water.

To Cook

  • Turn on the stove to medium heat, place a wok, skillet, or frying pan on the stove. Add the oil until heated.
  • Add the whole red chili and swirl it around in the oil until it darkens, about 30 seconds. The fumes are pungent, so be careful if you don't want to cough!
  • Add the cumin seeds (careful of splutter).
  • When slightly brown (about30 seconds), add the chopped ginger. Stir for 30 seconds and add the onions. Sauté for 4-5 minutes.
  • Now add the turmeric and chili powder. Give it a quick stir, then add the chopped tomatoes. Cook till the oil starts to surface, 5-7 minutes. If you are using the tomato paste, it takes about 2 minutes.
  • While the tomatoes are cooking, drain the gourd in the bowl of water bowl and set aside.
  • Once the oil surfaces on the onion tomato mixture (masala), add the gourd.
  • Stir well for about 2-3 minutes until the gourd  is nicely coated with the masala. Cover, reduce heat to medium low  and  cook, stirring occasionally for approximately 15 minutes until the gourd is fork tender.
  • The gourd should release enough of its own moisture to cook in, but you can add ¼ cup of hot water if it appears to be drying out before it is cooked. 
  • Uncover and check the lauki to see if it is done and that the oil is surfacing on the sides.
  • Now add the 2 teaspoons of ghee. Stir the sabzi. Cover and remove from heat.
  • Transfer to a serving dish.  
  • Garnish with the cilantro and garam masala.

Notes

Lauki sabzi goes well with roti or any other flat bread or as a side to a meal.   
    
Course: Side Dish, Vegetarian
Cuisine: Indian
Keyword: bitter gourd, lauki, sabzi
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In Festival

Paras Sem ki Sabzi (Spicy, Sautéed French Beans)

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French beans are a variety of beans that are long in length, though some are curved. They are slender and more tender than regular beans. The ends are tapered and pointed. As with most vegetables, they are good for Indian sabzis (sautéed vegetables). Here is a quick sabzi with frozen French beans that are pre-cut.

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Paras Sem ki Sabzi (Spicy, Sautéed French Beans)

Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4
Spicy, savory French beans that go well with any Indian meal.

Ingredients

  • 1 pack frozen pre-cut French beans
  • ¼ tsp mustard seeds
  • ½ medium onion (thinly sliced)
  • 2 medium garlic cloves (peeled and thinly  sliced)
  • ¼ tsp turmeric powder
  • 1 tsp cumin powder
  • ¼ tsp red chili powder (more or less, to taste)
  • 2 tbsp cooking oil
  • 1 sprig curry patta (leaves) (about 12, optional)
  • 1 tsp salt
  • 2 tbsp fresh, or thawed, grated coconut (or 1 tbsp of almonds )

Instructions 

  • Heat oil in a  skillet over medium heat.
  • Then add the mustard seeds.
  • As soon as they start to splutter, 30 seconds. Add the curry patta and sliced garlic.  Stir 15 seconds.
  • Now add the sliced onions and return the heat to medium-high. Sauté until translucent, approximately 3-4 minutes.
  • Add the turmeric and cumin powder, and stir for 30 seconds.
  • Add the frozen beans. Stir to incorporate onions and spices with the beans. Lower heat to medium-low.  Cover and cook for 3 minutes. Uncover and cook on medium-high, occasionally stirring, until all the moisture evaporates and the beans have a nice glaze. Approximately4-5 minutes.
  • Turn off the heat. Cover the beans with a splatter guard or half cover it to let the steam escape. This ensures the beans do not get soggy.
  • Pour into a serving dish and sprinkle with 2 tablespoons of grated coconut or with a tablespoon of roasted slivered almonds.

Notes

You can use fresh French beans. Wash the green beans. If they are stringy, break the top branch stem part of the bean and unzip the side string. I remove both ends of the beans, but you can leave the tip if it does not look stringy. Gather a few beans together and do long cuts, diagonal cuts (about 1½-2 inches in length. Add a quarter cup of water before you cover to cook the beans, then follow the recipe.    
Course: Side Dish
Cuisine: Indian
Keyword: French beans
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In Main Dishes

Phool Gobi Sabzi (Spicy Masala Cauliflower)

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In Indian cooking, vegetables can be cooked in a wide variety of ways depending on your taste. My mother-in-law would fix them without onions and tomatoes. They tasted just as good with or without. This recipe was morphed from Ratna Chachi. In India, each relationship is defined. Your father’s younger brother is your Chacha, and his wife is your Chachi. Nandi Chacha was my husband’s uncle. He owned a catering business which the best in New Delhi. Their food and service were outstanding. His sons are carrying on his legacy under Harisons Nandi Caterers, and they are definitely the best!

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Phool Gobi Sabzi (Spicy Masala Cauliflower)

Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 6
For the most discerning palate, a one-pan dish that is delicious and nutritious. Works great as a vegetarian wrap!

Ingredients

  • 1 head cauliflower (cut into bite-sized pieces, washed and drained )
  • 1 whole red or green chili (optional)
  • 1 medium onion (chopped fine)
  • 1 large tomato (chopped fine)
  • 1 tbsp grated fresh ginger
  • 3 tbsp cooking oil
  • 2 tbsp fresh green cilantro (chopped fine)
  • ¾ tsp cumin seeds or ajwain seeds (optional)
  • ½ tsp tumeric powder
  • ½ tsp red chili powder (optional)
  • ½ tsp garam masala

Instructions 

  • Heat oil in medium heat in a wok (preferred)or large skillet. Add the whole chili.
  • When it starts to sizzle, add the cumin seeds. Let the seeds splutter for 30 seconds, then add the ginger.
  • Sauté for 30 seconds and add the onions. Sauté the onions until they are half brown, about 5 mins.
  • Add the turmeric, cumin, and chili powders. Give them a quick stir and add the tomatoes.
  • Sauté until tomatoes start to curl. About 3-4 minutes. Add the cauliflower and stir until all the flowerets are coated with the masala mixture.
  • Sprinkle a tablespoon of water over the vegetables. Cover and cook on low flame for about 3 minutes.
  • Remove the lid, stir, then cook uncovered until all the moisture evaporates and the oil starts to come up on the sides.
  • Stir occasionally until the cauliflower is done. Turn off the heat.
  • Sprinkle the garam masala on top and toss a few times so that the masala is well incorporated into the cauliflower.
  • Transfer to serving dish and garnish with fresh cilantro.
  • Serve as a wrap with paratha, roti, or any flat bread like pita or naans.
  • This sabzi is also served as a side with a complete Indian meal of main dish or/and dal, roti, rice, raita, etc.

Notes

Cauliflower gives out an excess of moisture when cooking so do not add any water other than the sprinkle at the start. Too much water will make it mush. If the moisture seems in excess then push the cauliflower to the edges of the wok so that the excess moisture evaporates quickly and the cauliflower is not over cooked . This is a dry sabzi (vegetable) and not meant to have gravy. That is another dish altogether!   
 
Course: Main Course, Side Dish
Cuisine: Indian
Keyword: cauliflower, gobi, vegetarian, wraps
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In Main Dishes

Sabut Moong Dal / Hara Moong Dal (Whole Green Moong Lentils)

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This dal is made from whole green moong (mung) beans (unhulled and unsplit) and is enjoyed in many states in India. The spices used and how it is cooked vary from state to state. Moong dal goes well with plain boiled rice, rotis, and other flatbreads. It is a good accompaniment with different sabzis (cooked vegetables).

Like all whole beans, this dal takes about an hour to cook on the stovetop. Since dals take longer to cook and don’t require that much attention while cooking (other than the occasional stir), this gives you enough time to prepare a quick sabzi or two to go with the dal and plain boiled rice or rotis.

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Sabut Moong Dal / Hara Moong Dal (Whole Green Moong Lentils)

Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Servings 6
A hearty dal (soup) rich in fiber, protein, and vitamins made with whole lentils, onions, tomatoes, and other spices!

Ingredients

  • 2 cups whole (unhulled) moong (mung) beans
  • 4-6 cups water
  • 4 flakes fresh garlic (chopped finely)
  • 1 inch fresh ginger root (chopped finely)
  • ¼ tsp tumeric powder
  • 1-2 dried red chili, whole (season according to taste)
  • salt (to taste)

Tadka (Tempering)

  • 2 tbsp cooking oil
  • ½ medium onion (chopped fairly fine)
  • 1 tsp garam masala, heaped (or to your taste)
  • ½ tsp cumin powder
  • red chili powder (optional or to your taste)
  • 2 tbsp freshly chopped coriander (for garnish)
  • 1 tbsp desi ghee or butter (optional)

Instructions 

To Cook

  • Pick and clean the moong beans of any grit.
  • Put into a heavy-bottomed deep 4-6 quart pot. Then wash well and drain. Add 5-6cups of tap water. Place on medium-high burner.
  • Add the chopped ginger and garlic, turmeric, red chili, and salt to taste.
  • Cover and bring to a boil. Lower heat a bit and simmer for 30-45 minutes, occasionally stirring until lentils are blended but not mushy.

Tadka (Tempering)

  • Heat the oil on medium heat and add the finely chopped onion.
  • Saut until the onions are half brown, approximately 5-6 minutes.
  • Add the tomatoes and cook for another 4-5 minutes.
  • Now add all the spice powders and stir for 30 seconds.
  • Add the seasoned mixture to the cooked dal, stir and cook another 5 minutes.
  • Turn off the heat and let sit for five minutes so that the flavor of the spices is better absorbed.
  • Pour into a deep dish, add the ghee or butter and garnish with freshly chopped coriander.
Course: Main Course, Side Dish
Cuisine: Indian
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In Side Dish

Tula Hua Gobi (Cauliflower Fry)

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I was in the grocery store about a week ago, and they had fresh large cauliflowers on sale. Tempted by the price, I decided to buy two.

A week later, the second cauliflower is still accusingly sitting in the vegetable bin! I decide it is time to cook it before it gets rotten.

There are so many ways to cook a vegetable in India. By tweaking the masalas, you can create a new exotic dish. But how can you tell if it is good? When you sit down to eat with your family, their reactions are the final test of your creation!

So looking at the second cauliflower, I decide to morph a baked cauliflower recipe I have, but instead of baking the cauliflower, I will sauté it.

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Tula Hua Gobi (Cauliflower Fry)

Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings 6
A delicious blend of cauliflower and spices to add to a healthy lifestyle. Works well for as a wrap, too.

Ingredients

To Prepare

  • 8 cups water
  • 1 head cauliflower

Ingredients

  • 3 tbsp yogurt
  • 1 tbsp ginger-garlic paste
  • 1 tsp turmeric powder
  • 2 tsp coriander powder
  • 1 dried red chili (more or less, according to taste)
  • ⅛ tsp garam masala
  • ½ tsp ground or cracked pepper
  • 1 tsp fennel seeds
  • 1 medium onion (approximately 3 oz)
  • 1 tsp salt (or according to taste)
  • 3 tbsp cooking oil
  • 1 tbsp fresh cilantro (chopped, for garnish)

Instructions 

  • Set a 6-quart pot with about 8 cups of water on medium heat and bring to boil.
  • In the meantime, prepare the cauliflower. Remove the thick stem from the cauliflower. Since I am instilled with my mother-in-law’s 'no wastage' policy, I cut the thick fibrous outer portion and chop the soft inner part of the stem to add to the sabzi. (Incidentally, in India you can buy just a bundle of the stems to fix a sabzi).  
  • Separate the florets into bite-sized portions. Slice them in half if you have to.    
  • Wash the cauliflower well and add to the boiling water. Let it boil for 2-3 minutes, then drain.
  • Note: If you have a microwave steamer, you can steam it for 1 minute.

To Marinate

  • In a large bowl, add the cauliflower, yogurt, and spice powders, and toss well together. Set aside for 20-30 minutes.

To Season

  • Heat the oil in a wok or deep saucepan on medium heat. Add the fennel seeds, stir for 15 seconds, and add the chopped onion. Sauté till half brown. Approximately 7-8 minutes.
  • Add the masala-coated cauliflower and stir a few times. Lower the heat slightly. Cover and cook, occasionally stirring until the cauliflower is tender (about 7 minutes). You do not have to add any additional water while the cauliflower cooks, as it releases a lot of water during cooking.   
  • Uncover and cook another 3 minutes until the oil surfaces.
  • Pour into serving dish and garnish with coriander leaves.

Notes

Works well for a wrap if you do not want to serve it as a side to a complete Indian meal.
Course: Side Dish
Cuisine: Indian
Keyword: gobi, cauliflower, sabzi, vegetable
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In Main Dishes

Karela Sabzi (Spiced Bitter Gourd)

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We are visiting my mother-in-law. Sitting on the large top floor balcony, we are enjoying cups of hot chai in the early morning cool. The house used to be a single-level home but when my mother-in-law retired, Mummy built a complete top floor with its own entrance where she lives. The first floor apartment is rented out to a family and our son is busy downstairs playing with their kids.

The vegetable vendor is passing by on the street alongside the house. He walks a few steps  yelling “Karela, gobi, allu, bhindi, etc.,” to entice the housewives to purchase the vegetables. Mummy calls to the vendor, he enters the premises, right under the balcony, so she can spot-check all the veggies on the cart.

Finally, the vegetables are selected and a round of bargaining ensues until both of them are satisfied. Then, to our amusement, my mother-in-law lowers a basket attached to a rope down to the vendor. He puts the vegetables in, she draws it up and sends the money down for payment. We are awed by her ingenuity!

“See” she says, “now I can make your favorite karela.” She hands them to me, so I can go scrub and wash them. We both sit outside and prep the karela to cook later.

The Indian variety is smaller, more pointed and ridged than the Chinese variety. For this recipe, I prefer the Indian variety.

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Karela Sabzi (Spiced Bitter Gourd)

Prep Time 1 hour 20 minutes
Cook Time 20 minutes
Total Time 1 hour 40 minutes
Servings 6
A dish you won't be able to refuse—bitter gourd mixed with onions, tomatoes, and spices!

Ingredients

  • 12 small karela (choose the smaller, thinner ones)
  • 1 tsp salt
  • ½ tsp red chili powder (or to taste)
  • 1 tsp cumin powder
  • ¼ tsp tumeric (optional)
  • ¼ tsp garam masala
  • 2 medium onions (diced)
  • ¼ cup cooking oil

Instructions 

To Prepare Karela

  • Scrub the karela with a brush. Pat dry, then scrape and save the top ridged skin (chilka) in a utensil.
  • When the skin has been nicely scraped  off, salt the karela and the skins separately (about 1 teaspoon of salt, each) and set aside for at least one hour. The longer it brines, the less bitter it will taste.
  • After an hour, squeeze as much of the juice out of both the karela and the skins.
  • Save the juice, dilute with water and drink it. It is a good blood purifier and help slower blood sugar–but it tastes awfully bitter!!

To Cook

  • Slit the brined karela through the middle on one side and remove any hard seeds.
  • Dice the onions, but not too finely.
  • Heat oil in a large wok or heavy bottomed pan. Add in the karela carefully to avoid spluttering. It might be a good idea to use a splatter guard. Sauté until nicely dark brown all over. You will have to stir them from time to time. This should take about 10 mins.
  • Set aside the sautéed karela on a paper towel to drain the excess oil.
  • In the remaining oil in the pan (add a little more if you have to), add the karela skins and sauté till nicely browned.
  • Add the chopped onions and stir-fry for another 5-8 minutes. 
  • Now mix in the fried karela and masalas and let them cook together for another 2-3 minutes. Taste for salt, although I doubt you will need to add any—unless you are like me!! Stir a few more times, and you are done.
  • Spoon into a dish, and it is ready to be served.
  • Best eaten with rotis or as a side dish with rice and dal.
Course: Side Dish
Cuisine: Indian
Keyword: bitter gourd, karela, sabzi

Sabzi vendor photo credit: Gert-Jan Stads / International Food Policy Research Institute

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