Lau Ghonto is a delicious Bengali delicacy made with bottle gourd (also known as lauki or ghiya) and a blend of aromatic spices. It is a popular dish in Bengali households, especially during festive occasions and family gatherings.
The word “Ghonto” means a mix of vegetables, and Lau Ghonto is one of the most popular Ghonto recipes in Bengali cuisine. This dish is known for its unique flavor and healthy ingredients, making it a great choice for anyone looking for a healthy and nutritious meal.
Ingredients:
- 1 medium-sized bottle gourd (lauki/ghiya), peeled and chopped into small cubes
- 1 large potato, peeled and chopped into small cubes
- 1 onion, finely chopped
- 2-3 green chilies, slit
- 1/2 tsp ginger paste
- 1/2 tsp garlic paste
- 1/2 tsp cumin seeds
- 1/2 tsp mustard seeds
- 1/2 tsp turmeric powder
- 1/2 tsp cumin powder
- 1/2 tsp coriander powder
- 1/2 tsp red chili powder
- Salt, to taste
- 2 tbsp mustard oil
- Fresh coriander leaves, chopped, for garnishing
Instructions:
- In a large pan, heat the mustard oil until it starts smoking. Add the cumin and mustard seeds and let them splutter.
- Add the chopped onions, green chilies, ginger paste, and garlic paste. Fry until the onions turn golden brown.
- Add the chopped bottle gourd and potato cubes, and mix well with the spices.
- Add the turmeric powder, cumin powder, coriander powder, red chili powder, and salt to taste. Mix well and cook for a few minutes until the spices are well combined.
- Cover the pan and cook on low heat for about 20-25 minutes or until the vegetables are soft and tender. Keep stirring occasionally to prevent sticking.
- Once the vegetables are cooked, remove the lid and increase the heat to medium-high. Stir continuously for another 5-7 minutes until the excess moisture evaporates and the mixture becomes dry.
- Garnish with chopped coriander leaves and serve hot with steamed rice.
Tips:
- You can also add a handful of boiled peas or cooked prawns to the Lau Ghonto for added flavor and nutrition.
- You can also add some grated coconut to the dish for a richer and creamier texture.
- If you don’t have mustard oil, you can use any other cooking oil, but the authentic flavor of the dish comes from the pungent taste of mustard oil.
Health benefits:
Bottle gourd, the main ingredient in Lau Ghonto, is an excellent source of dietary fiber, vitamins, and minerals. It is low in calories and high in water content, making it an ideal choice for weight loss and maintaining a healthy digestive system.
Potatoes, another key ingredient, are rich in potassium, vitamin C, and vitamin B6. They also contain antioxidants that help protect the body against damage from free radicals.
The use of aromatic spices like cumin, coriander, and turmeric in Lau Ghonto not only adds flavor but also offers several health benefits. These spices are known to have anti-inflammatory and antioxidant properties that help improve digestion, boost immunity, and reduce the risk of chronic diseases.
In conclusion, Lau Ghonto is a delicious and healthy dish that is easy to prepare and packed with nutrients. It is a great choice for anyone looking for a wholesome and flavorful meal that is also low in calories. Try this recipe at home and enjoy the authentic flavors of Bengali cuisine!
