Lauki ki Sabzi (Opo Squash Curry)

This lauki ki sabzi is quick, healthy, and delicious. Growing up, it was often made as a side dish in my home. Pair it with my daal and some steamed white rice and you have a complete South-Asian vegan meal!

What is lauki/opo squash?

Lauki is the Urdu/Hindi name for a particular squash. It is popular in the Indian subcontinent. In English, it is known by several names. Opo squash, bottle gourd, calabash, and long melon are just a few.

It belongs to the Cucurbitaceae family but is similar in texture and appearance to summer squash like zucchini than to winter squash like acorn.

Is lauki healthy?

Lauki contains a very high percentage of water (about 92%) and the rest is fiber so it is extremely healthy to eat and also very beneficial for diabetics. It has detoxifying properties that benefit both the liver and kidneys. It cleanses the liver and helps flush out the kidneys. This prevents the formation of kidney stones.

Lauki is also rich in vitamin C and dietary fiber making it great for immune and digestive health. It is the lowest of the squashes in net carbs making it keto-friendly and thus effective for weight loss.

After learning these amazing health benefits, I’ll be making more of it which means you’ll find more opo squash recipes on this site!

What you’ll need to make lauki ki sabzi or sabji

Oil Neutral oil like avocado will do or you can use half ghee and half olive oil.

Onion Diced onion cooks faster.

Garlic Minced garlic or use garlic paste.

Curry leaves Fresh curry leaves add a nutty, anise-like flavor but leave them out if you can’t find them where you live.

Spices We’re keeping the spices light with just some salt and turmeric powder. The heat comes from the green chili.

Green Chili Chopped. Deseed if you prefer it milder.

Tomato Roma or any other plum tomato will work here.

Lauki A young variety, peeled and diced.

Cilantro To add as garnish.

How to make it

Saute On medium-high heat, heat oil in a medium-sized wok or pan, and then add the diced onions. Once the onions are golden brown, add the garlic. Saute till the garlic is aromatic, about 30 seconds.

Add spices and other aromatics Next, add the salt and turmeric, curry leaves, and chopped green chili. Saute for about a minute and then add the lauki and tomato.

Stir-fry the lauki and diced tomato Do this for about a minute and then lower the heat to medium-low and cover the pan.

Let cook The water from the tomatoes and lauki will help cook the dish so there is no need to add any water. Let cook for about 10 minutes till the lauki and tomatoes have softened.

Finish off Once ready, uncover the pan, increase the heat, dry out any excess water, and let the oil rise to the top. Garnish with cilantro and enjoy immediately.

Some helpful tips

• Choose a young bottle gourd as the seeds are edible. Once the gourd matures, the seeds become less tender. The flesh also becomes spongier.
• Peel the lauki for the best results. Although the skin is edible, for this recipe, we will be peeling it.

Storing & freezing

You can store the lauki curry in the fridge for up to three days and freeze it in an airtight container for 10-12 months. When ready to eat, defrost in the fridge overnight and then heat it in the microwave or on the stovetop.

Common questions

What to eat with lauki ki sabzi

You can eat this opo squash curry with Daal and some steamed white rice for a complete vegan meal or add a chicken curry for a full rounded protein-rich South Asian meal.

More vegetarian curry recipes to try

Kala Masoor (black lentils)

Zucchini & Egg curry

Quick & Easy Egg Curry

If you try this recipe, I’d appreciate it so much if you would rate it! And let me know in the comments how it worked out for you. I love hearing feedback, and the recipe rating helps others find this recipe!

 

This recipe was originally posted in October 2016 but has been updated with detailed instructions and recipe tweaks for your benefit.