Personally sorakaya (bottle gourd, lauki) is not a very exciting veggie. It doesn’t fall into the category of kid’s favorite’s alu (potato) or bendakaya (okra), but rather sits along with broccoli and brussel sprouts. I remember, as a kid, eating sorakaraya kura with the least interest and telling my mom not to cook it anymore. But now, after all the years of not liking sorakaya, I started experimenting and using it more than I could imagine 10 years ago.
A little research on bottle gourd told me that is not an important source of any nutrient. The composition of 100 grams of young bottle gourd includes 20 mg calcium and 6 mg of Vitamin C. It is low is saturated fat and cholesterol and high in dietary fiber, riboflavin, zinc, thiamin, iron, magnesium and manganese.
- Heat 2 tsp oil in a pan, add the seeds and curry leaves, after the seeds splutter, add onions, turmeric and sauté till lightly browned.
- Add sorakaya pieces and green chilies, cover and cook till tender.
- When the gourd is tender, add tomato puree and cook for 1 minute.
- Mix besan with milk into a smooth paste without lumps. Add this to the veggies with water and red chili powder. Cover and cook for 5 minutes on low flame.
- Add garam masala and salt, cover and cook for another 2 minutes.