Lauki Ka Raita: A Must Try Yogurt Dish This Season?

Savi Sharma

Savi Sharma
Jun 2022

2 min read
lauki ka raita

Cooking Time

15 minutes

Total Time

25 minutes

  • Lauki - 1 Cup (100 Gms)
  • Curd - 250 Gms
  • Salt - 1 Tsp
  • Water- 1 Cup
  • Roasted cumin powder - 1/2 tsp
  • As the sun blazes, have you considered the cooling magic of Lauki Ka Raita? Did you know that this traditional yogurt dish packs not only a burst of refreshment but also a nutritional punch? Surprisingly, 8 out of 10 nutritionists recommend it as a must-try summer delight. With its unique blend of flavors and the hydrating power of bottle gourd, this dish stands out as the ultimate seasonal savior. Discover the secrets behind its popularity and the science-backed benefits it brings.

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    How To Make Lauki Ka Raita Recipe At Home?

    • Take a medium-sized lauki. Peel it and grate it.
    • The grated lauki should now be added to a deep pan along with a cup of water and a dash of salt.
    • Keep stirring the grated lauki and cook it on medium heat until it softens.
    • Remove all of the water from the lauki by straining it now.
    • Then take some curd and whisk it to get a smooth, lump-free raita-like consistency.
    • Now add some water to transform the curd into a raita.
    • Add the grated lauki to the curd along with salt, roasted cumin powder (you can also add roasted whole cumin), and chopped green chilies. Garnish with fresh coriander leaves.

    Health Benefits Of Lauki For Weight Loss

    The benefits of Bottle gourd, commonly known as lauki or calabash are immense in your weight loss journey. Here’s why incorporating lauki into your diet can be advantageous:

    • Low Calorie Content: Lauki is extremely low in calories, making it an excellent choice for weight loss. It provides volume and satiety without contributing significantly to your daily caloric intake.
    • High Water Content: With its high water content, lauki helps keep you hydrated and contributes to a feeling of fullness, reducing the chances of overeating.
    • Rich In Dietary Fiber: Lauki is a good source of dietary fiber, which promotes healthy digestion, prevents constipation, and assists in maintaining stable blood sugar levels.
    • Nutrient Density: Despite being low in calories, lauki is rich in essential nutrients like vitamins (C, B-complex) and minerals (iron, potassium), supporting overall health while managing calorie intake.
    • Natural Detoxifier: Lauki has diuretic properties that can aid in flushing out toxins from the body, promoting kidney function, and potentially supporting weight loss efforts.
    • Low Glycemic Index: The low glycemic index of lauki means it doesn’t cause rapid spikes in blood sugar levels, contributing to sustained energy levels and reduced hunger.
    • Digestive Health: The fiber in lauki supports a healthy gut, encouraging the growth of beneficial gut bacteria, which has been linked to weight management.

    Other Lauki Recipes To Try

    Explore other delicious lauki (bottle gourd) recipes beyond the ordinary. Try Lauki Ki Kheer for a sweet treat, Lauki Chilla for a healthy snack, and Lauki Soup for a comforting and nutritious meal option. Discover the versatility of lauki in your kitchen!

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    Follow the empowering journey of Mehak, a devoted mom, as she conquers weight loss milestones. Her story exemplifies unwavering dedication and the pursuit of health, proving that motherhood is no obstacle to achieving remarkable fitness goals. Witness her inspiring transformation that redefines possibilities.

    Fun Fact

    Unlock the health benefits of ghiya (bottle gourd) with these facts! Did you know it aids digestion, promotes weight loss, and even treats urinary tract infections? Discover its wonders, plus learn how to incorporate it into delicious recipes.

    Frequently Asked Questions

    What Is Lauki Ka Raita?

    Lauki Ka Raita is a traditional Indian yogurt-based side dish made with grated bottle gourd (lauki) and yogurt. It’s seasoned with spices and often garnished with fresh herbs. This refreshing raita offers a cool contrast to spicy dishes and adds a creamy, nutritious element to meals.

    How Do I Make Lauki Ka Raita At Home?

    To make Lauki Ka Raita, grate or finely chop bottle gourd and cook until tender. Allow it to cool. Mix it with yogurt, salt, roasted cumin powder, and chopped mint/coriander. You can customize the spices and consistency to your liking. Serve chilled as a delightful accompaniment to your main course.

    What Are The Benefits Of Including Lauki Ka Raita In My Diet?

    Lauki Ka Raita is rich in vitamins, minerals, and dietary fiber from both the bottle gourd and yogurt. It aids digestion, provides a cooling effect, and is low in calories. The probiotics in yogurt promote gut health, while the lauki offers hydration and supports weight management.

    Can I Use Any Type Of Yogurt For Making This Raita?

    Yes, you can use regular, low-fat, or Greek yogurt for weight loss based on your preference. If necessary, add water to adjust the consistency. The choice of yogurt will impact the creaminess and taste of the raita.

    Are There Any Variations Or Different Ways To Prepare Lauki Ka Raita?

    Variations include adding grated carrots, chopped cucumber, or chopped nuts for extra texture and flavor. Some recipes incorporate a tadka (tempering) of mustard seeds, curry leaves, and asafetida for added aroma. Experimenting with spices and other ingredients allows you to create unique renditions of this classic raita.

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    Contact Us Today

    We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.


    This blog post was written to help you make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

    Eat Healthy, Live Healthy as well and Enjoy a long happy life.

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