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Wash the bottle gourd
Wash the bottle gourd, peel it and chop it into fine pieces.
Lauki rasam
Lauki rasam has 50.5 calories per serving (1 Small Cup) — that's 47.9 calories per 100g. It provides 1.7g protein, 8.6g carbs, and 1g fat. With a low glycemic index (GI: 36), this recipe is suitable for weight loss, diabetes management, heart health and more. The 2.4g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Lauki rasam in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories50.5 kcal
- Carbs8.6 g (34.4 kcal)
- Protein1.7 g (6.7 kcal)
- Fats1.0 g (9.4 kcal)
Nutrition Label
Lauki rasam
- Serving Size1 Small Cup (100 g)
- Calories50.5 kcal
- Carbs8.6 g
- Fiber2.4 g
- Sugar4.7 g
- Protein1.7 g
- Fat1.0 g
- Saturated fat0.3 g
- Mono unsaturated fat0.4 g
- Poly unsaturated fat0.2 g
- Cholesterol1.0 mg
- Sodium160.7 mg
Nutrition per 100g
- Calories47.9 kcal
- Carbs8.1 g
- Fiber2.3 g
- Sugar4.4 g
- Protein1.6 g
- Fat1.0 g
- Cholesterol1.0 mg
- Sodium152.4 mg
1 serving = 105.4g
Cooking time: 10 minutes
Serves: 6 persons
Ingredients
Tomatoes raw
50 Grams
Ghee clarified butter
0.5 Tea Spoon
Red gram dal
15 Grams
Elongate bottle gourd
50 Grams
Tamarind pulp
50 Milliliter
Coriander leaves
10 Grams
Curry leaves
10 Grams
Garlic small clove
10 Grams
Mint leaves
10 Grams
Asafoetida
0.25 Tea Spoon
Chillies red
5 Grams
Coriander seeds
0.5 Tea Spoon
Cumin seeds
0.5 Tea Spoon
Pepper, black
5 Grams
Turmeric powder
0.25 Tea Spoon
Mustard seeds
1 Tea Spoon
Salt
0.5 Tea Spoon
Water
400 Milliliter
Instructions
1
2
Grinding
Roast red gram dal, coriander seeds, cumin seeds, black pepper, red chili, curry leaves, and grind it to a fine paste.
3
Boiling
In a vessel add tamarind pulp with extra water, salt, asafoetida, turmeric powder to the tamarind extract and allow boiling till raw smell vanishes. Add the bottle gourd pieces and ground powder to the rasam and boil for 2 to 3 minutes.
4
Seasoning
In a nonstick pan, heat ghee, add mustard seeds and let them splutter. To this add chopped garlic cloves, saute till golden brown. Add this seasoning to the prepared rasam.
5
Garnish
Garnish with chopped coriander leaves. Serve hot with rice.
Glycemic Index
36 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Lauki rasam | Drumstick rasam | Munggai rasam | Muringa Rasam |
|---|---|---|---|---|
| Calories | 50.5 kcal | 52.7 kcal | 52.7 kcal | 52.7 kcal |
| Carbs | 8.6 g | 8.5 g | 8.5 g | 8.5 g |
| Protein | 1.7 g | 1.7 g | 1.7 g | 1.7 g |
| Fat | 1 g | 1.3 g | 1.3 g | 1.3 g |
| Fiber | 2.4 g | 2.4 g | 2.4 g | 2.4 g |
| Sugar | 4.7 g | 4.8 g | 4.8 g | 4.8 g |
| Sodium | 160.7 mg | 162.9 mg | 162.9 mg | 162.9 mg |
| Cholesterol | 1 mg | 2 mg | 2 mg | 2 mg |
Health Goals Suitability
Weight Loss
At just 50.5 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low.
Diabetes
With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 2.4g fiber further slows glucose absorption.
Muscle Gain
Low protein content (1.7g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Low cholesterol (1mg) and low saturated fat (0.3g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats. Low sodium content is ideal for blood pressure management.
PCOS
Low GI (36) with 2.4g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~105.4g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~105.4g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~105.4g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~105.4g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Meal prep friendly
Lauki rasam stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (101-151.5 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Lauki rasam contains 50.5 kcal (1.7g protein, 8.6g carbs, 1g fat). That's 47.9 kcal per 100g. You can track exact portions in the Hint app.
At just 50.5 kcal per serving, this is an excellent choice for weight management. The low-calorie vegetables keep the energy density low. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 36, this recipe supports stable blood sugar levels. The 2.4g fiber further slows glucose absorption. The glycemic index is 36 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Lauki rasam has 1.7g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Lauki rasam is light enough for dinner at 50.5 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Lauki rasam is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (36) with 2.4g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
