Bottle Gourd Raita Recipe: A Cool and Nutritious Summer Delight for Gut Health

Updated: 27-06-2025, 10.45 PM

If you’re tired of the usual cucumber and boondi raitas, it’s time to try something different, refreshing, and even more beneficial — bottle gourd raita, also known as lauki ka raita. This traditional Indian side dish not only cools the body in scorching summer heat but also supports digestion, hydration, and weight management.

Bottle Gourd Raita

Why You Should Eat Lauki Raita in Summer

✔ Soothes the stomach – Helps calm internal heat
✔ Hydrating – High water content keeps you refreshed
✔ Aids digestion – Naturally light and easy to digest
✔ Low in calories – Great for weight-loss and healthy eating plans

Ingredients (Serves 4)

1 medium bottle gourd (lauki), peeled and grated (approx. 2 cups)
2 cups fresh curd (yogurt), whisked
½ tsp roasted cumin powder
¼ tsp black pepper powder
½ tsp chaat masala
Salt to taste
Fresh coriander or mint leaves for garnish

How to Make Bottle Gourd Raita

Prep the Bottle Gourd
Peel and grate the lauki. Add it to a pressure cooker with a little water and cook for 1 whistle. Let it cool.
Drain Excess Water
Once cooled, squeeze the lauki thoroughly to remove extra water. This helps keep the raita thick and creamy.
Mix the Raita
In a bowl, whisk the curd until smooth. Add the cooked and squeezed bottle gourd.
Add Spices
Mix in roasted cumin powder, black pepper, chaat masala, and salt. Stir well to blend the flavors.
Garnish & Serve
Top with fresh coriander or mint leaves and serve chilled alongside rice, parathas, or as a cooling side with spicy curries.

Expert Tips

To maintain a thick consistency, ensure all water is removed from the cooked lauki.
For added flavor and texture, you can sprinkle in some roasted white sesame seeds.
Lauki raita is an excellent choice for those following a calorie-deficit or weight-loss diet.
Best consumed fresh and chilled for maximum cooling benefits.

Final Word

This lauki raita is not just a healthier alternative to cucumber raita, but also a powerful summer-friendly dish that cools the body and satisfies the palate. Loaded with fiber, vitamins, and minerals, it’s a simple way to elevate your meal and keep your gut happy in the heat.

Author Profile

Kuldeep Singh Chundawat: My name is Kuldeep Singh Chundawat. I am an experienced content writer with several years of expertise in the field. Currently, I contribute to Daily Kiran, creating engaging and informative content across a variety of categories including technology, health, travel, education, and automobiles. My goal is to deliver accurate, insightful, and captivating information through my words to help readers stay informed and empowered.