Lauki / Bottle Gourd / Sorakaya

Bottle gourd, also known as lauki in many parts of South Asia, is a light and refreshing vegetable that’s prized for its mild flavor and high water content. This elongated, green vegetable has a smooth skin and soft, juicy flesh that becomes tender when cooked. With its subtle taste, bottle gourd easily absorbs the flavors of spices, making it a perfect addition to a variety of dishes, from soups to curries.

Known for its health benefits, bottle gourd is low in calories and high in hydration, making it an ideal vegetable for anyone looking to stay hydrated or manage their weight. It is also packed with fiber, vitamins (especially Vitamin C), and minerals like iron and calcium. The high fiber content aids digestion, while the natural compounds in bottle gourd are believed to support heart health and reduce the risk of chronic diseases.

Bottle gourd can be used in a variety of ways—whether in savory stews, refreshing juices, or simply sautéed with spices. Its versatility makes it a popular choice in both vegetarian and non-vegetarian dishes.

Key Benefits:

• High water content, promoting hydration and supporting weight management
• Rich in dietary fiber, which aids digestion and improves gut health
• Packed with Vitamin C and antioxidants, which boost the immune system
• A natural diuretic, helping to flush toxins from the body and maintain kidney health

Whether you’re adding it to a hearty curry, blending it into a cooling juice, or making it the base of a refreshing salad, bottle gourd is a nutritious and versatile vegetable that fits seamlessly into a healthy lifestyle.