Unique lauki recipe (opo squash) with a spicy kick! A quick and simple soup, made with celery, onion, and tomato – oozing with the aroma of cumin and coriander. A stellar way to warm up your day! Vegan and gluten free.
We went to Mississauga a few days ago and I visited some food markets (Oh, how I love those!). Came across some exotic produce, like these green squash. They were labelled as ‘Pakistani squash.’ I hoped the owner would be able to enlighten me with more details, but no luck. So, of course I called mum who solved the mystery, “It’s a type of bottle gourd,” she explained. And after some digging, I discovered they are known by several other names: calabash, and opo squash in the west and dudhi or lauki in the Indian subcontinent. It’s a type of summer squash, and comes in an array of shapes and sizes. It has light green skin with an ivory white flesh, and grows in a climber plant.
I must admit, I didn’t have a lauki recipe up my sleeve when I picked up these. It was the first time I had encountered this squash and had no clue. I could make a curry but pushed myself to consider something unfamiliar. For the last few days, they’ve been sitting on my counter, calling me. And so, I listened today and made soup.
We honestly don’t make soups as often as we used to. Am not sure why? I remind myself of the time when Roohi and IrshaadKarim were under five; soups were our top lunchtime pick, and were enjoyed at least twice a week. Well, they’re so simple and quick to whip up, and would provide a nourishing bowl of goodness to our cheeky monkeys! Endless Bonuses. I fondly recall IrshaadKarim would dunk his garlic bread soldier for too long and it would miss his mouth completely as he attempted a bite…poor chap, he was only 2.5 years. We would admire his perseverance, which hasn’t lessened (especially when it comes to food).
No lauki? No worries. Like lauki, other bottle gourds are versatile and delicate in flavour, and would create an equally delicious soup recipe. It’s perfect for any day of the week and offers something distinct and tasty.
You all know how I love fattafat (quickly) when it comes to cooking. This spicy lauki soup can be made in less than 30 minutes. Even better, most of the cooking time is hands free – so you can enjoy your family. The minimalist use of spices creates a simple, yet delicious soup that releases just the right amount of heat from the chillies. YUM.
Health benefits of bottle gourd – lauki
Lauki, is mostly water: about 95% in fact, and considerably low in calories; a 100 g serving is a mere 14 calories. With hardly any carbs – 3 g per 100 g; this is a viable option if you’re watching your intake of carbohydrates. The lauki squash is rich in potassium (which has shown to support blood pressure reduction), vitamin C (to boost your immunity) and vitamin A (to support eye health and immunity).
Smart meal prep tips
Pre-cut squash, celery, onion and tomato at the weekend and store in the fridge, until ready to make the soup.
You can make this soup ahead of time, portion it out and refrigerate for 3-4 days or freeze for 1 month.
What’s your favourite soup?
So, kuch kuch hota hai? If you try this recipe, would love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram and twitter! Can’t wait to see your photos.
Lauki (opo squash) soup with a spicy kick! A quick and simple dish, made with celery, onion, and tomato - oozing with the aroma of cumin and coriander. A stellar way to warm up your day! Vegan and gluten free.
Prep Time10mins
Cook Time15mins
Total Time25mins
Course: Soup
Servings: 4people
Author: Shahzadi Devje
Ingredients
2laukiskin off, cut into small cubes, opo squash
1tbspolive oil
1onionmedium, finely chopped
1/2inchgingerfinely chopped
1/2tspcumin powder
1tspcoriander powder
2stalkscelerysliced in small pieces
1tomatofresh, chopped in medium pieces
2green chilli
1/2tspsalt
1/2lemonrind and juice
1cupwater
2tbsppumpkin seedsunsalted
Instructions
Wash and peel lauki (opo squash) and cut into small pieces and set aside
Heat olive oil in a pan, add onion and fry until lightly brown on medium heat
Add ginger, cumin, coriander, and cook for 1-2 minutes or until the spices start to release flavour
Add tomato, celery and lauki and cook for 3 minutes
Add water and salt, and bring to the boil
Once boiling, reduce heat to low, cover and cook for 10 min, or until the lauki is soft
Add green chillies, lemon rind and juice and transfer to a blender (or use your hand blender) to blend
Garnish with pumpkin seeds and serve hot
Notes
Pre-cut squash, celery, onion and tomato at the weekend and store in the fridge, until ready to make the soup.
You can add different herbs and spices according to your preference.
You can make this soup ahead of time, portion it out and refrigerate for 3-4 days or freeze for 1 month.
You can reheat the soup in a pot on the stove until hot all the way through.
Nutrition Facts
Spicy Lauki (Opo Squash) Soup
Amount Per Serving
Calories 103Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g5%
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Sodium 323mg13%
Potassium 230mg7%
Carbohydrates 6g2%
Fiber 2g8%
Sugar 2g2%
Protein 4g8%
Vitamin A 400IU8%
Vitamin C 33.8mg41%
Calcium 40mg4%
Iron 1.3mg7%
* Percent Daily Values are based on a 2000 calorie diet.
Please note the nutritional analysis values are estimates and suggestions. This nutrition facts table does not know your life - your body, including your hunger and satiety cues, change daily. It's okay to eat more or less. Say no to food guilt and instead embrace mindful eating.
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