Knews Desk- On hearing the name of bottle gourd, many people start avoiding eating it. Especially children and youth often do not like its taste. But ignoring this nutritious vegetable because of its taste is not good for health. Bottle gourd has high water content and is considered a good source of many essential nutrients like fiber, vitamin C, vitamin B, potassium, magnesium and calcium. Consuming it in balanced quantity can help in keeping the body hydrated, improving digestion and controlling weight. If you also do not like bottle gourd, then by changing the way of preparing it, you can increase both its taste and nutrition. Let us know 5 easy and healthy recipes made from bottle gourd.
1. Bottle gourd cheela
If you want a healthy breakfast, bottle gourd cheela can be a great option. Prepare the batter by mixing gram flour, finely chopped onion, green chillies, green coriander and mild spices in grated bottle gourd. Bake it on a pan in less oil. It is rich in protein and fiber, which keeps the stomach full for a long time.
2. Healthy Lauki Kofta
If you want to adopt a healthy option instead of traditional kofta, then make bottle gourd koftas. Prepare small koftas by mixing gram flour and spices in grated bottle gourd. Instead of deep frying them, cook them in air fryer or in less oil and serve them in light tomato-onion gravy.
3. Nutritious Lauki Thepla
Mix grated gourd, curd, turmeric, celery and green coriander in wheat flour and knead the dough. Make flat cakes out of it and bake in light oil. It is also a good option for breakfast or travelling, and tastes delicious with curd or pickle.
4. Light and Healthy Bottle Gourd Soup
Boil bottle gourd with onion, garlic and black pepper and blend it. After this add light salt and cook for a few minutes. This low-calorie soup is considered beneficial for keeping the body hydrated and also for digestion.
5. Cooling Bottle Gourd Raita
Boil the grated bottle gourd lightly, cool it and mix it in whipped curd. Add roasted cumin, black salt and green coriander on top. Along with cooling the body in summer, this raita can also become a good source of probiotics and fiber.
How to make bottle gourd more nutritious?
Its nutritional value can be increased by mixing moong dal, gram dal, paneer, curd or sprouted pulses with bottle gourd. Apart from this, vegetables like carrot, spinach, peas and capsicum can also be included in it. Sesame seeds, flax seeds or peanuts can also be used for healthy fat.
Take these precautions while eating bottle gourd
Always use fresh and good quality bottle gourd. If the taste of bottle gourd seems bitter then do not eat it at all, because consumption of bitter bottle gourd can be harmful for health. Eat bottle gourd only after washing it thoroughly and cooking it. Also include it in your diet in balanced quantity.
Note: This article is based on general health related information. In case of any particular disease, allergy or diet plan, please consult a doctor or a qualified dietician before consuming bottle gourd or any food item.
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