# Creamy Lauki-Paneer Soup

> This comforting soup features tender bottle gourd and soft paneer, creating a harmonious blend of textures. It is a wholesome, nourishing choice that fits perfectly into a balanced everyday diet.

- Category: Dinner
- Diet: Vegetarian
- Time: 33 min · Serves 4 · Easy
- Per serving: 139 kcal · 8 g protein · 5 g carbs · 11 g fat
- Tags: Low Calorie, High Fibre, High Protein
- Published: 2026-10-10
- Source: https://idyora.com/recipes/creamy-lauki-paneer-soup

## Ingredients

### For the Soup Base
- 2 cup bottle gourd, grated
- 1 tbsp ghee
- ½ tsp cumin
- ¼ tsp black pepper
- ½ tsp salt
- 3 cup water

### For Creaminess & Garnish
- 100 g paneer, cubed
- ½ cup curd, whisked
- 2 tbsp coriander leaves, chopped

## Method

1. **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.
2. **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 calcium [1, 3].
3. **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.
4. **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 calcium [2]; please consult your doctor or dietitian if you are managing specific health conditions.
5. **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.

## Tips

- Ensure the bottle gourd is not bitter before grating, as bitter-tasting bottle gourd should not be consumed [4].
- Whisk the curd thoroughly before adding to the pot to ensure a smooth, lump-free consistency.
- If you prefer a thicker soup, you can blend half of the cooked bottle gourd mixture before adding the curd.

## How to serve

Serve this warm soup as a light and nourishing meal on its own.

## Nutrients per serving

- Fibre: 0.4g
- Calcium: 160mg
- Iron: 0.3mg
- Sodium: 312mg
- Vitamin C: 7mg

## 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 diet [1] [2]. Its inclusion in meals is a practical way to add volume and nourishment without heaviness [2]. 

Paneer is a popular dairy product in India that serves as a valuable source of protein and calcium [3]. 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 meal [3]. 

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.

## Sources

1. [Sustainable utilization of bottle gourd by-products: A nutritional and functional perspective](https://agris.fao.org/search/en/records/68b6c0a968d9e680670069ed) — FAO
2. [Nutritional and Medicinal Potential of Bottle Gourd (Lageneria siceraria): A Mini Review](https://exa.ai/library/publication/0p4ft0rsr8k) — exa.ai, 2021
3. [Paneer—An Indian soft cheese variant: a review - PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC4008736/) — US National Institutes of Health