Lauki Soup: A Simple and Wholesome Food

Admit it, we’ve all hated lauki as kids, but when you grow up, you start realising just how comforting and underrated this vegetable truly is. Lauki soup is one of the few recipes that embodies the richness and versatility of lauki while also evoking the comfort of home.

In a time where people go gaga over fancy superfoods, this unassuming vegetable works its charm, offering flavour, nutrition, and health benefits without breaking your bank or requiring any fancy preparation.

Many households have relied on lauki (bottle gourd) for its cooling, digestive, and water-rich traits. Whether you’re trying to lose weight, soothe your tummy, or are just craving a light and nourishing dish, this soup checks all the boxes.

In fact, the benefits of lauki soup go well beyond flavour. As more people embark on the journey of eating clean and whole, this gentle yet powerful soup brings balance and supports your well-being.

This article will help you understand the benefits of lauki soup and how it can transform your diet.

There are many benefits of Lauki soup, and most of them come from its high water and low-calorie properties. Bottle gourd has about 92% water, making it great for hydration during the hot summer months. It is also high in dietary fibre, which helps with digestion and regulating gut health.

If you’re looking for a low-calorie alternative, something for mild detox, or just comforting food on days when you’re feeling a little queasy, this soup will do the trick! Many people turn to lauki soup for weight loss because it makes a filling meal and has low calories.

In Ayurveda, lauki has been used for ages to cool the body and balance pitta (heat) in the body. It cools your body from the inside, calms down acid reflux, bloating, and inflammation.

Here are some of the key benefits of Lauki soup:

• Supports healthy liver function

• Regulates blood pressure

• Mild diuretic effects help prevent water retention

• Relieves constipation

• Good for the heart

• Has very low fat content and is high in fibre

The best part? You can reap all of these benefits with just a few basic ingredients available in your kitchen!

• Calories- 15-20 kcal
• Carbohydrates- 3.5g
• Protein- 0.6g
• Dietary Fibre- 1g
• Fat- 0g
• Potassium- 170mg
• Vitamin C- 10-12mg
• Small amounts of calcium, iron, and magnesium

The high water and fibre content of lauki make it perfect for digestive health and weight loss, and it is an ideal ingredient for a soup. It is also smooth in texture and flavour when blended, which allows it to be used as a base for other protein options like lentils, paneer, or tofu as well.

The potassium in the bottle gourd also helps regulate your blood pressure, while its antioxidants, such as Vitamin C, boost your immunity. This means it is a perfect food for those seeking gentle nourishment without disturbing their digestive systems.

You don’t have to turn your kitchen upside down for this recipe. Here is a no-fuss, easy lauki soup recipe that anyone can make with just a few readily available ingredients in their pantry:

Ingredients:

• 1 medium Lauki, peeled and diced
• 1 onion, chopped
• 2 garlic cloves, minced
• 1-inch ginger, grated
• 1 green chilli
• 1 teaspoon olive oil or ghee
• ½ teaspoon cumin seeds
• Salt to taste
• Fresh ground black pepper to taste
• 4 cups water or vegetable broth
• Fresh coriander leaves for garnish

Instructions:

1. Heat oil or ghee in a pan. Add in the cumin seeds, and let them splutter.

2. Add the onions, ginger, and garlic. Sauté for 2-3 minutes, until they smell fragrant and are translucent.

3. Add the chopped Lauki, and sauté for another 5 minutes.

4. Pour water or broth, bring to the boil, then cover and simmer for 15 minutes, or until the lauki is soft.

5. Let it cool slightly. Blend using a hand blender or regular blender until smooth.

6. Put the mix back into the pan, adjust salt and pepper according to your taste, and simmer for another 2-3 minutes.

7. Garnish with fresh coriander leaves, and enjoy your fresh lauki soup!

8. This soup is creamy and incredibly filling, but also very light on the stomach. You can even feed it to your fussy kids who hate lauki; they won’t even know the soup has lauki!

Pro Tip: Add a splash of turmeric for its anti-inflammatory properties or a squeeze of fresh lemon juice to make it taste even better.

Lauki soup is an excellent example of how simple yet healthy foods can be an integral part of a balanced diet. It is refreshing, hydrating, and high in fibre. It also aids digestion, supports weight loss, and keeps you cool, making it perfect for hot days or as a mild and refreshing meal.

What makes lauki soup a great choice is its versatility. It is easy to make, is a blank slate for seasoning, and can fit seamlessly into traditional or modern cooking styles. You can enjoy lauki soup as an appetiser, a light lunch, or as a calming evening meal.

More than just a meal, lauki soup promotes mindful eating and reminds us of the simplicity that comfort food can bring. Everyone, from babies to Grandparents, can enjoy lauki soup, reminding us that food can be the most nourishing and healing when it is simple.

Q. What are the health benefits of lauki (bottle gourd)?

A. Lauki helps with digestion, promotes hydration, aids weight loss, and regulates your blood pressure.

Q. Is lauki soup good for weight loss?

A. Yes, it is low in calories and high in fibre, which works well for any weight loss diet plan.

Q. Can lauki soup help with digestion and cooling the body?

A. Yes, it's high-water content and mild diuretic effect that cool the body and aid digestion.

Q. How do you prepare a nutritious lauki soup?

A. You just need to boil lauki with any spices that you want to add, blend, and season to your taste.

Q. Can lauki soup be consumed daily?

A. Yes, lauki soup is so mild that it can be consumed daily, especially when the weather is hot or if you're looking for a simple and comforting meal.