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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)
- Calories27.2 kcal
- Carbs2.5 g (9.9 kcal)
- Protein1.6 g (6.4 kcal)
- Fats1.2 g (10.9 kcal)
Lauki tamatar raita recipe
Lauki tamatar raita is a good source of probiotics, protein. HINT: It helps in improving muscle and boosting immunity.
Cooking time: 20 minutes
Serves: 3 persons
Ingredients
Elongate bottle gourd
100 Grams
Tomato ripe local
30 Grams
Coriander leaves
15 Grams
Salt
0.5 Tea Spoon
Water
50 Milliliter
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 tomatoes 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 tamatar raita
- Serving Size1 Small Cup (100 g)
- Calories27.2 kcal
- Carbs2.5 g
- Fiber1.1 g
- Sugar0.3 g
- Protein1.6 g
- Fat1.2 g
- Saturated fat0.7 g
- Mono unsaturated fat0.3 g
- Poly unsaturated fat0.1 g
- Cholesterol4.3 mg
- Sodium346.2 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 tamatar raita | Bottle gourd raita | Chuvannaya Raitha | Dudhi Bhopalyachi raita |
|---|---|---|---|---|
| Calories | 27.2 kcal | 36 kcal | 36 kcal | 36 kcal |
| Carbs | 2.5 g | 3.8 g | 3.8 g | 3.8 g |
| Protein | 1.6 g | 2 g | 2 g | 2 g |
| Fat | 1.2 g | 1.4 g | 1.4 g | 1.4 g |
| Fiber | 1.1 g | 1.4 g | 1.4 g | 1.4 g |
| Sugar | 0.3 g | 0.9 g | 0.9 g | 0.9 g |
| Sodium | 346.2 mg | 414.9 mg | 414.9 mg | 414.9 mg |
| Cholesterol | 4.3 mg | 5.2 mg | 5.2 mg | 5.2 mg |
