Bottle Gourd Vegetable: Health Benefits, Nutrition Facts per 100 grams, Types, Vitamins, Minerals and Recipes 

Bottle gourd, also known as calabash or lauki in some regions, is a popular vegetable with a mild flavor and numerous health benefits. It belongs to the gourd family and is widely used in culinary dishes around the world. Below is a comprehensive guide to bottle gourd, covering its nutrition, types, vitamins, minerals, recipes, health benefits, FAQs, tags, and precautions.

Nutrition Facts Per 100 grams -

  • Calories: 15 kcal
  • Carbohydrates: 3.4 g
  • Protein: 0.6 g
  • Fat: 0.1 g
  • Fiber: 1.2 g
  • Vitamin C: 14 mg (23% DV)
  • Vitamin B6: 0.04 mg (2% DV)
  • Folate: 6 mcg (2% DV)
  • Calcium: 20 mg (2% DV)
  • Magnesium: 13 mg (3% DV)
  • Potassium: 150 mg (4% DV)

Vitamins -

  • Vitamin C
  • Vitamin B6

Minerals -

  • Folate
  • Calcium
  • Magnesium
  • Potassium

Types -

There are several varieties of bottle gourd, including:

  1. Long Bottle Gourd: Commonly used for culinary purposes.
  2. Round Bottle Gourd: Shorter and rounder in shape, preferred for certain dishes.
  3. Hybrid Varieties: Developed for specific traits like yield or disease resistance.

Health Benefits -

  • Helps in weight management due to its low calorie and high fiber content.
  • Supports digestion and prevents constipation.
  • Rich in antioxidants, aiding in detoxification.
  • Promotes hydration and healthy skin.
  • May help regulate blood pressure.

Recipes -

Recipe: Bottle Gourd Curry

Ingredients:

  • 1 medium-sized bottle gourd, peeled and chopped
  • 1 onion, finely chopped
  • 2 tomatoes, pureed
  • 1 tsp cumin seeds
  • 1 tsp turmeric powder
  • 1 tsp coriander powder
  • Salt to taste
  • 2 tbsp oil
  • Fresh coriander leaves for garnish

Instructions:

  1. Heat oil in a pan and add cumin seeds. Let them splutter.
  2. Add chopped onions and sauté until golden brown.
  3. Add tomato puree, turmeric powder, coriander powder, and salt. Cook until the oil separates.
  4. Add chopped bottle gourd and mix well.
  5. Cover and cook on low heat until the bottle gourd is tender.
  6. Garnish with fresh coriander leaves and serve hot with rice or bread.

Caution -

  • Bitterness: Some varieties of bottle gourd can be bitter, which can be harmful if consumed excessively.
  • Allergy: Individuals with allergies to cucurbits should avoid bottle gourd.
  • Toxicity: In rare cases, overconsumption of raw bottle gourd juice has led to toxicity. Always consume in moderation and cook properly.

Englishहिंदी
Bitter Gourdकरेला
Pointed Gourdपरवल
Cabbageबंद गोभी
Beat-rootचुकंदर
Beanसेम
Jack-fruitकटहल
Ridge Gourdतरोई
Sponge Gourdनेनुआ (घेवडा)
Gingerअदरक
Capsicumशिमला मीर्च
Tomatoटमाटर
Bottle Gourdलौकी
Potatoआलू
Peaमटर
Green Chiliहरी मिर्च
Cucumberखीरा
Onionप्याज
Baby cornमक्का
Cluster beansग्वार की फली
Amaranth leavesचौराई
Yamरतालु
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Chickpeaकाबुली चना
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Taro rootकान्दू
Cape gooseberryकेप करौंदा
Amaranthअम्लान पुष्प
Arugulaआर्गुला
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Fenugreek leafमेथी
Jute Flowerसनैल का फूल
Lady-Fingerभिन्डी
Curry leavesकरी पत्ता
Tamarindइमली
Raw papayaकच्चा पपीता
Oliveजैतुन
Natal plumकरौंदा
Keriकच्चा आम/ अमिया
Cauliflowerफूल गोभी
Pumpkinकद्दू
Brinjalबैगन
Spinachपालक
Coriander Leafधनिया पत्ता
Round Melonटिंडा
Colocasia Rootअरवी
Turnipsशलजम
Mushroomमशरूम
Garlicलहसून
Sweet-Potatoशकरकंद (गंजी)
Green Onionहरा प्याज
Dillसोया
Radishमूली
Mintपुदीना
Soya beansसोयाबीन
Green-Mustardहरा सरसों
Wild Spinachजंगली पालक
Fava beansबाकला
French beansफ्रेंच बीन्स
Kideny beansराजमा
Drumstickसहजन
Tendli Gourdकुदरुन
White Brinjalसफेद बैगन