Before You Start
No chilli heat
The black pepper provides a mild, gentle warmth. To make it hotter, add an extra quarter teaspoon of black pepper or a pinch of red chilli powder. To make it milder, reduce the black pepper to a pinch.
33 mins in total
18 mins hands-on (chopping and cooking), 15 mins hands-off.
Contains: Milk (dairy)
Vegetarian · contains dairy. We check for milk, gluten, tree nuts, peanuts, mustard, sesame and celery. Always check your own labels, especially for asafoetida (hing), which often contains wheat.
Ingredients
For the Soup Base
For Creaminess & Garnish
Can't Find Something?
- 2 cup courgette, grated instead of 2 cup bottle gourd, grated. Courgette has a very similar mild flavour and texture when grated and cooked.
- ½ cup plain Greek-style yogurt, whisked instead of ½ cup curd, whisked. A thick, plain yogurt provides the same tangy creaminess and consistency.
Make It a Meal
Serve with a side of toasted wholemeal bread or a small portion of cumin rice for a complete meal.
Serve this warm soup as a light and nourishing meal on its own.
Good to Know
Nutrition values are approximate, per serving. IDYORA shares general wellness information — not medical advice.
Step by Step Instructions
-
Sauté the Cumin
Heat 1 tbsp ghee in a heavy-bottomed pot over medium heat. Add 0.5 tsp cumin and let it sizzle until fragrant, about 30 seconds.
Done when: The cumin seeds will crackle and release a toasted, nutty aroma. Avoid letting them turn dark brown or black, as they will taste bitter.
5 mins hands-on
-
Cook the Lauki
Add 2 cups grated bottle gourd to the pot. Sauté on medium heat for about 5 minutes until the bottle gourd turns translucent and softens. Bottle gourd supports a balanced diet as a source of dietary fibre and minerals like calcium1,3.
Done when: The grated bottle gourd looks slightly glossy and translucent rather than raw white. Do not rush this, as undercooked gourd retains a slightly grassy, raw flavour.
8 mins hands-on
-
Simmer the Soup
Pour in 3 cups water, add 0.5 tsp salt and 0.25 tsp black pepper. Cover and simmer for 10-12 minutes until the bottle gourd is tender.
Done when: The bottle gourd should be soft enough to mash easily against the side of the pot. Ensure the liquid is simmering gently; a rolling boil can make the texture uneven.
15 mins hands-off
-
Add Creaminess
Turn off the heat to prevent curdling. Stir in 0.5 cup whisked curd until the soup base turns pale green and velvety. Paneer is a source of protein and calcium2; please consult your doctor or dietitian if you are managing specific health conditions.
Done when: The soup base should look smooth and creamy. You must turn the heat off completely before adding the curd to prevent it from splitting or curdling into lumps.
3 mins hands-on
-
Garnish and Serve
Fold in 100 g cubed paneer and garnish with 2 tbsp chopped coriander leaves. Serve warm immediately while the paneer is soft and the soup is fragrant.
Done when: The paneer should be warmed through, making it soft to the bite. Serve immediately, as the paneer can become firm if left in the hot soup for too long.
2 mins hands-on
“Good food is a step towards a healthier, happier you.”
Enjoy!Made it? Rate it
Be the first to rate it
Why It's Good for You
Bottle gourd is a highly nutritious vegetable that provides essential dietary fibre and minerals, including calcium, which supports a balanced diet1,2. Its inclusion in meals is a practical way to add volume and nourishment without heaviness2.
Paneer is a popular dairy product in India that serves as a valuable source of protein and calcium3. It has a soft, cohesive texture that complements the mild flavour of the bottle gourd, making this soup a satisfying option for those seeking a simple, wholesome meal3.
By combining these ingredients, this recipe offers a blend of textures and nutrients. As with any dietary changes, especially for individuals managing specific health conditions, it is best to plan your meals in consultation with a registered dietitian or your doctor to ensure they align with your personal health needs.
