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Curd preparation
Whisk the curd, add salt and chat masala, mix well until the mixture is smooth and creamy.
- Serving Size 1 Small Cup (100 g)
- Calories36.0 kcal
- Carbs3.8 g (15.2 kcal)
- Protein2.0 g (8.0 kcal)
- Fats1.4 g (12.8 kcal)
Lauki ka Raita recipe
Lauki ka Raita is a good source of probiotics, protein. HINT: It helps in improving muscle and boosting immunity.
Cooking time: 20 minutes
Serves: 2 persons
Ingredients
Elongate bottle gourd
100 Grams
Coriander leaves
15 Grams
Onion big
30 Grams
Salt
0.5 Tea Spoon
Curd
100 Grams
chat masala
0.5 Tea Spoon
Instructions
1
2
Preparing vegetables
Discard the seed part and scrape off the skin (green part). Chop it into cubes and keep it ready. Heat water in a pan and boil until ash gourd turns soft and transparent. Set aside Cool down completely. Chop the onions and coriander.
3
Mixing
Mix the veggies and curd mixture.
4
Serving
Now fill the serving bowls with chilled raita and serve.
Nutrition Label
Lauki ka Raita
- Serving Size1 Small Cup (100 g)
- Calories36.0 kcal
- Carbs3.8 g
- Fiber1.4 g
- Sugar0.9 g
- Protein2.0 g
- Fat1.4 g
- Saturated fat0.9 g
- Mono unsaturated fat0.4 g
- Poly unsaturated fat0.1 g
- Cholesterol5.2 mg
- Sodium414.9 mg
Glycemic Index
30 Low
Low glycemic impact due to protein slowing carbohydrate absorption.
How to flatten the spike
- Eat protein portions first before rice or bread
- Include healthy fats like nuts or a drizzle of olive oil
Compare & Substitute
| Nutrient | Lauki ka Raita | Ash gourd raita | Bottle gourd tomato raita | Budida potlakaya raita |
|---|---|---|---|---|
| Calories | 36 kcal | 42.2 kcal | 27.2 kcal | 42.2 kcal |
| Carbs | 3.8 g | 4.3 g | 2.5 g | 4.3 g |
| Protein | 2 g | 2.3 g | 1.6 g | 2.3 g |
| Fat | 1.4 g | 1.7 g | 1.2 g | 1.7 g |
| Fiber | 1.4 g | 1.6 g | 1.1 g | 1.6 g |
| Sugar | 0.9 g | 0.7 g | 0.3 g | 0.7 g |
| Sodium | 414.9 mg | 353.4 mg | 346.2 mg | 353.4 mg |
| Cholesterol | 5.2 mg | 6.5 mg | 4.3 mg | 6.5 mg |
