# Lauki Peanut Delight

> This simple, nourishing dish features grated bottle gourd sautéed with roasted peanuts and aromatic spices. It is a wholesome, light choice that fits perfectly into a balanced fasting meal plan.

- Category: Lunch
- Diet: Vegetarian
- Time: 30 min · Serves 2 · Easy
- Per serving: 298 kcal · 11 g protein · 11 g carbs · 26 g fat
- Tags: High Fibre, Plant Protein, Navratri Friendly
- Published: 2026-10-03
- Source: https://idyora.com/recipes/lauki-peanut-delight

## Ingredients

### Main Ingredients
- 2 cup grated bottle gourd
- ½ cup crushed peanuts, roasted
- 1 tbsp ghee
- 1 tsp cumin seeds
- 2 small green chillies, chopped
- ½ tsp rock salt
- 2 tbsp fresh coriander, chopped

## Method

1. **Roast and Crush.** Dry roast the half cup of peanuts in a pan on medium heat until fragrant and slightly browned. Once cooled, coarsely crush them using a mortar and pestle or a pulse setting in a blender.
2. **Temper the Spices.** Heat 1 tbsp ghee in the same kadai. Add 1 tsp cumin seeds and let them splutter, then add 2 chopped green chillies and sauté for 30 seconds.
3. **Cook the Bottle Gourd.** Add 2 cups grated bottle gourd to the kadai. Sauté on medium heat for about 8-10 minutes until the bottle gourd softens and loses its raw moisture.
4. **Combine and Finish.** Stir in 0.5 tsp rock salt and the crushed peanuts. Keep the heat on medium and cook for 2 minutes, stirring constantly until the peanuts are well-coated and the mixture looks slightly dry and fragrant, then garnish with 2 tbsp chopped fresh coriander.

## Tips

- Ensure you squeeze out excess water from the grated bottle gourd if it seems too watery to speed up the cooking process.
- Bottle gourd is a low-calorie vegetable that provides dietary fibre [2, 3], while peanuts offer beneficial plant-based protein and unsaturated fats [1, 5].
- Serve this dish warm as a light lunch or dinner during fasting periods.

## How to serve

Serve hot in a bowl, optionally paired with a side of curd or a fasting-friendly flatbread.

## Nutrients per serving

- Fibre: 4g
- Calcium: 78mg
- Iron: 2.7mg
- Sodium: 593mg
- Vitamin C: 13mg

## Why it's good for you

Bottle gourd (Lagenaria siceraria) is a versatile vegetable that is an excellent source of dietary fibre and contains essential minerals like potassium and calcium [1]. Its inclusion in a balanced diet supports general wellness as it is low in calories [2] [3]. Peanuts are a nutrient-dense legume, providing plant-based protein and a heart-friendly combination of unsaturated fatty acids [4] [5]. They are also a natural source of arginine, fibre, and magnesium, which contribute to a well-rounded nutritional profile [5]. Together, these ingredients create a meal that is both satisfying and simple to prepare. When making adjustments to your diet for specific health needs, it is recommended to plan these changes with your doctor or a registered dietitian.

## Sources

1. [Sustainable utilization of bottle gourd by-products: A nutritional and functional perspective](https://agris.fao.org/search/en/records/68b6c0a968d9e680670069ed) — FAO
2. [Frontiers | Lagenaria siceraria fruit: A review of its phytochemistry, pharmacology, and promising traditional uses](https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.927361/full) — Frontiers, 2022
3. [Nutritional and Medicinal Potential of Bottle Gourd (Lageneria siceraria): A Mini Review](https://exa.ai/library/publication/0p4ft0rsr8k) — exa.ai, 2021
4. [Peanuts as functional food: a review - PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC4711439/) — US National Institutes of Health
5. [A randomized controlled trial to evaluate the effect of incorporating peanuts into an American Diabetes Association meal plan on the nutrient profile of the total diet and cardiometabolic parameters o](https://pmc.ncbi.nlm.nih.gov/articles/PMC3902416/) — US National Institutes of Health, 2014