If you’re a weight watcher looking for low-calorie, low-carb recipes, bottle gourd is a must-have veggie on your ingredient list. Also referred to as Lauki (in Hindi), Opo Squash or Calabash, this mildly flavored squash holds a lot of water. Bottle gourd cooks very quickly and can get mushy if cooked too long.

Bottle Gourd

Indian Recipes

Indeed, bottle gourd is extensively used in Indian cuisine. I’m fascinated with the variety of recipes that incorporate this squash. It is used in curries, lentil dishes, soups, you name it. One of the most interesting recipes to me is kofta. It is the equivalent of a meatball dish, but with fritters made from lauki and flour, served in a mildly spiced, tomato-based gravy. I love this dish, except it takes too much effort and involves some deep frying, which I’m not a big fan of. I’m trying to figure out a way to air fry these fritters and simplify the recipe. Stay tuned.

Bottle Gourd Sesame Powder Sauté

Just like my other bottle gourd dishes, this is a fairly easy recipe to cook. Since this squash is mildly flavored, it takes on spices very easily.  In this case, the main ingredient I use is the delicious Sesame Chutney Powder. The other seasoning ingredients add an extra flavor to the dish. Since Sesame Chutney Powder has salt and chili pepper in it, be cognizant about adding extra salt or spice to this curry. I like my food spicy, so I always end up adding extra chili powder!

Sesame Chutney Powder

While you could make fresh powder just for this recipe, I prefer to keep a jar handy in my fridge. This way, I can use with other sautéed veggies or simply have it with steamed rice and ghee. It is so yummy! If you prefer to make it just for this recipe, all you need is a tablespoon of sesame seeds, a teaspoon of urad dal, one half of a large red chili pepper and salt to taste. Just roast, cool and blend them. This powder puts a savory spin on the opo squash, together with other spices like cumin and mustard seeds.

Sesame Chutney Powder

Instant Pot (IP) or Stove Top

While I have traditionally cooked this dish in a pan on a stove top, I’m cognizant of the fact that lots of folks like to cook in IP. For this reason, I made this recipe on both (on different occasions). IP was somewhat tricky since pressure cooking can turn bottle gourd too mushy. I decided to steam for a short duration and sauté later if it needed more cooking. It turned out that 4 minutes on steam mode was more than adequate. Try this recipe. It is delicious and satisfying!

While you’re here, don’t forget to check out some of our delicious bottle gourd and other low calorie veggie recipes:

• Opo Squash Yellow Mung Curry
• Bottle Gourd Fenugreek Curry
• Spine Gourd Sauté
• Sautéed Okra
• Carrot, Green Bean, Coconut Sauté
• Snake Gourd Coconut Sauté
• Sautéed Bitter Gourd
• Sautéed Cabbage and Bell Pepper
• Ridge Gourd Curry Powder Sauté

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Bottle Gourd Sesame Powder Sauté

This mildly spiced dish flavored with sesame seeds and seasoning is delicious! An absolute must for those on the lookout for low-calorie, low-carb recipes.

Course Main Course

Cuisine Indian

Keyword bottle gourd, calabash, Curry Leaves, green chili pepper, opo squash, Sesame, Spices, Vegetables,

Special Diet Gluten Free, Grain Free, No Added Sugar, Nut Free, Vegan, Vegetarian

Prep Time 10 minutes

Cook Time 10 minutes

Total Time 20 minutes

Servings 2 People

Calories 104kcal

Ingredients

• 3 Cups Opo Squash - Peeled, and cut into small pieces
• 6 Leaves Curry Leaves
• 1/2 Teaspoon Urad Dal - Split matpe beans
• 1/2 Teaspoon Mustard Seeds
• 1/2 Teaspoon Cumin Seeds
• 1/2 Chili Dry Red Chili - Small
• 1 Chili Green Chili Pepper - Small
• 1/4 Teaspoon Sea Salt - or to taste
• 1 Teaspoon Coconut Oil

Sesame Chutney Powder

• 1 Tablespoon Sesame Seeds
• 1 Teaspoon Urad Dal
• 1/2 Pepper Dry Red Chili

Instructions

• Before you start cooking, make sure you have everything ready to go: 1. Bottle gourd, peeled and cut 2. Chili powder, salt, Sesame Chutney Powder (to make the powder, roast sesame seeds, urad dal, and dry red chili pepper. Cool and blend to a fine powder with salt).
  
• Stove Top Method

  Heat oil in pan. Add seasoning ingredients (curry leaves, urad dal, cumin and mustard seeds, green and red chili pepper) and sauté till the mustard seeds splutter.
  
• Add bottle gourd, salt, chili powder (to taste) and mix well- cook for about 5 minutes with a lid on.
  
• Remove the lid, add Sesame Chutney Powder, mix well and cook for 5 more minutes.
  
• Transfer to a serving bowl.
  
• Instant Pot (IP) Method

  Set IP on 'sauté' mode and add oil. Once the 'hot sign shows up, sauté seasoning ingredients till mustard seeds crackle. Add bottle gourd, salt, chili powder (to taste) and mix well- cook for 2 -3 minutes. Add Sesame Chutney Powder, mix well. Set lid and turn IP to 'steam' mode for 4 minutes.
  
• Once done, remove lid and transfer to a serving container.
  

Video

Notes

Great with steamed rice or hot rotis. Also, have it as a snack by itself, add to your salad for extra flavor, or add it to your roll or taco.

*Use organic ingredients wherever possible

Nutrition

Nutrition Facts

Bottle Gourd Sesame Powder Sauté

Serving Size

 

150 g

Amount per Serving

Calories

104

% Daily Value*

Fat

 

5

g

8

%

Saturated Fat

 

2

g

13

%

Sodium

 

301

mg

13

%

Potassium

 

327

mg

9

%

Carbohydrates

 

13

g

4

%

Fiber

 

1

g

4

%

Sugar

 

1

g

1

%

Protein

 

3

g

6

%

Vitamin A

 

326

IU

7

%

Vitamin C

 

120

mg

145

%

Calcium

 

146

mg

15

%

Iron

 

3

mg

17

%

* Percent Daily Values are based on a 2000 calorie diet.