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Chopping
Chop the onions, ridge gourd, bottle gourd into fine slices. Chop the garlic and coriander leaves.
Lauki te Turai Soup
Lauki te Turai Soup has 49.8 calories per serving (1 Small Cup) — that's 45.9 calories per 100g. It provides 0.9g protein, 3.5g carbs, and 3.6g fat. With a low glycemic index (GI: 55), this recipe is suitable for diabetes management, heart health. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Lauki te Turai Soup in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Small Cup (100 g)
- Calories49.8 kcal
- Carbs3.5 g (13.9 kcal)
- Protein0.9 g (3.6 kcal)
- Fats3.6 g (32.2 kcal)
Nutrition Label
Lauki te Turai Soup
- Serving Size1 Small Cup (100 g)
- Calories49.8 kcal
- Carbs3.5 g
- Fiber1.8 g
- Sugar1.7 g
- Protein0.9 g
- Fat3.6 g
- Saturated fat2.2 g
- Mono unsaturated fat1.0 g
- Poly unsaturated fat0.2 g
- Cholesterol8.8 mg
- Sodium229.9 mg
Nutrition per 100g
- Calories45.9 kcal
- Carbs3.2 g
- Fiber1.7 g
- Sugar1.5 g
- Protein0.8 g
- Fat3.3 g
- Cholesterol8.1 mg
- Sodium211.9 mg
1 serving = 108.5g
Cooking time: 10 minutes
Serves: 4 persons
Ingredients
Ghee clarified butter
1 Table Spoon
Elongate bottle gourd
100 Grams
Ridge gourd
100 Grams
Coriander leaves
10 Grams
Garlic big clove
5 Grams
Onion big
100 Grams
Salt
2.5 Grams
Water
100 Milliliter
Black pepper powder
2.5 Grams
Instructions
1
2
Sauteeing
Heat ghee in a pressure cooker, fry onions, garlic until they turn translucent.
3
Pressure cooking
Add salt, black pepper powder, ridge gourd, bottlegourd, water and pressure cook for 3-4 whistles.
4
Cooling
Remove the lid of pressure cooker and let it cool completely.
5
Blending
Transfer this mixture to a blender and blend till it turns smooth.
6
Simmer
Transfer it into a deep nonstick pan and let it simmer for few minutes. Adjust the salt and pepper.
7
Serving
Transfer it to serving bowl, garnished with coriander leaves. Serve hot.
Glycemic Index
55 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 te Turai Soup | Lentil and ridge gourd soup | Masoor tori sup | Mosur Dal O Jhira Soup |
|---|---|---|---|---|
| Calories | 49.8 kcal | 97.4 kcal | 97.4 kcal | 97.4 kcal |
| Carbs | 3.5 g | 12.3 g | 12.3 g | 12.3 g |
| Protein | 0.9 g | 5.2 g | 5.2 g | 5.2 g |
| Fat | 3.6 g | 3 g | 3 g | 3 g |
| Fiber | 1.8 g | 3 g | 3 g | 3 g |
| Sugar | 1.7 g | 1.6 g | 1.6 g | 1.6 g |
| Sodium | 229.9 mg | 188.6 mg | 188.6 mg | 188.6 mg |
| Cholesterol | 8.8 mg | 7.2 mg | 7.2 mg | 7.2 mg |
Health Goals Suitability
Weight Loss
At 49.8 kcal per serving, this can fit into a weight loss diet with mindful portion control.
Diabetes
With a low glycemic index of 55, this recipe supports stable blood sugar levels.
Muscle Gain
Low protein content (0.9g 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 (8.8mg) and low saturated fat (2.2g) 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
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Small Cup (~108.5g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Small Cup (~108.5g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Small Cup (~108.5g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Small Cup (~108.5g) 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 te Turai Soup 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 (99.6-149.4 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 te Turai Soup contains 49.8 kcal (0.9g protein, 3.5g carbs, 3.6g fat). That's 45.9 kcal per 100g. You can track exact portions in the Hint app.
At 49.8 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 55, this recipe supports stable blood sugar levels. The glycemic index is 55 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Lauki te Turai Soup has 0.9g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Lauki te Turai Soup is light enough for dinner at 49.8 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Lauki te Turai Soup 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.
Women with PCOS should pair this with fiber-rich vegetables and a protein source to improve the insulin response.
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.26.8.2261Curcumin 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/foods6100092Portion control is one of the most effective strategies for managing calorie intake and body weight
Rolls BJ (2014). What is the role of portion control in weight management? International Journal of Obesity.
DOI: 10.1038/ijo.2014.82
