Don't Hate Lauki Yet! Ayurveda Explains Why Bottle Gourd Is Worth Adding To Your Diet

If there is one vegetable that many people tend to avoid, it has to be lauki or bottle gourd. Yet, this humble vegetable is versatile, nutrient-rich and widely valued in Ayurveda. Acharya Balkrishnaji, co-founder of Patanjali Ayurveda, talks about the Ayurvedic benefits of lauki, some simple ways to include it in your diet, and related Patanjali products.

Why Lauki Deserves a Place on Your Plate

Acharya Balkrishnaji mentions, “Swami Ji’s (Swami Ramdev, the co-founder of Patanjali Ayurved) slogan for children is that eating lauki will make them healthy and tall. It is lovely to look at and highly beneficial due to its qualities. So, include it in your diet.”

Lauki, or bottle gourd, is a vine-grown vegetable that contains carbohydrates, protein, vitamin C, B-complex vitamins, potassium, magnesium, calcium and iron. It also has a high water content and is naturally low in calories, making it a light and versatile addition to everyday meals.

Its water and fibre content can support digestion and help maintain regular bowel movements. As it is relatively low in calories and contains fibre, lauki can also help promote a feeling of fullness when included as part of a balanced diet.

The high water content makes lauki a hydrating food and a popular choice during warmer months. It also contains minerals such as potassium and magnesium, which are important for maintaining normal body functions, including healthy blood pressure. Its relatively low glycaemic load can also make it a suitable vegetable choice for people who are mindful of their blood sugar levels, although those with diabetes should consider their overall diet and follow medical advice.

In Ayurveda, lauki is valued for its cooling and hydrating qualities and is traditionally associated with supporting balance between the Vata and Pitta doshas. It is also traditionally used as part of dietary practices aimed at supporting urinary health and soothing certain heat-related discomforts.

So, if lauki has never been your favourite vegetable, it may be time to give it another chance. Read on to discover the lauki dishes suggested by Acharya Balkrishnaji, learn how to prepare them in an Ayurvedic way, and explore the range of lauki-based products offered by Patanjali.

Delicious Ways To Enjoy Lauki

Lauki Raita: Acharya Balkrishnaji describes lauki raita as a wonderful and familiar preparation. You can give this simple dish an Ayurvedic touch by adding roasted cumin for flavour and its traditional digestive properties. A pinch of hing adds depth, while black salt or rock salt enhances the taste. A little ghee can also be added for a richer, nuttier flavour and is traditionally used to support digestion.

Lauki Kofta: Lauki kofta is another popular preparation, but the traditional deep-frying method can make it heavier. For a lighter version, cook the koftas in the gravy or air-fry them instead. Add Ayurvedic spices such as cumin and coriander for flavour and aroma, along with turmeric for colour and warmth. A small amount of hing can also be used as part of the preparation and is traditionally associated with supporting digestion. For a lighter gravy, opt for a tomato- or buttermilk-based version rather than a rich, creamy sauce.

Lauki Kheer and Halwa: For those with a sweet tooth, Acharya Balkrishnaji suggests trying lauki kheer or halwa. For a more wholesome preparation, use jaggery as a sweetener instead of refined sugar. Ghee can be used for roasting the lauki, while green cardamom and saffron add fragrance and flavour. Finish it with nuts such as almonds or cashews for added crunch and texture.

Patanjali offers products featuring lauki or bottle gourd as an ingredient, extending its use beyond everyday cooking.

Patanjali Lauki Amla Juice (1 Ltr) combines lauki and amla. According to the product description, it is formulated to support digestive health, immunity, weight management and the body’s natural cleansing processes.

Divya Lauki Ghanvati (32 Gms) is another lauki-based Ayurvedic product. It is described as supporting digestive well-being and helping with concerns such as bloating, indigestion and acidity. The product is also positioned as supporting cardiovascular health and healthy cholesterol levels, along with its traditionally cooling properties.

So, before you turn your nose up at lauki or bottle gourd, discover its nutritional and Ayurvedic value, try the preparations suggested by Acharya Balkrishnaji, co-founder of Patanjali Ayurved, and explore the lauki-based products offered by Patanjali.