A simple and delicious Bottle Gourd/Lauki and Soy-Nuggets Curry which can be prepared quickly on a weeknight. Pair it up with Roti or Indian Flatbread and enjoy it!

This very simple, quick, and delicious Bottle gourd/Lauki and Soy-Nuggets curry with Roti (Indian Flatbread) is our complete go-to meal for a weeknight. We had it very often while growing up, and I got the recipe from my mom, intending to learn all quick, healthy, and delicious meals.

Bottle gourd, stand-alone may not impress many palates because of its bland flavor. Therefore, it is usually paired with something in traditional Indian cooking: Bengal gram (Chana Dal), yogurt, as kofta (Dumplings), Sambhar, or Potatoes.

Soy Nuggets with bottle gourd is one such pair that I have always devoured! Hence, sharing this recipe. Please give it a try and let me know your feedback.

What is Bottle Gourd/Lauki?

Bottle gourd or calabash is a relatively humble and bland vegetable, compared to cauliflower, carrot, etc. and is abundantly available in India. I usually used to get it from Indian stores in the Bay area, California, but now it is available in most of the grocery stores.

It boasts of low cook time and when peeled and chopped, is a little soft with high water content.

Glancing through Wikipedia, I understand that it is consumed in many Asian countries.

What are Soy Nuggets?

Soy Nuggets are made by extracting soybean oil from soybeans to form a powder, which is then made into soy nuggets.

Although we usually buy it from an Indian grocery store, it is also available on Amazon under the name of textured vegetable protein chunks.

From Edamame to Soy Nuggets

Edamame are the green soybean pods that can be roasted lightly for a snack! Find a garlic-edamame stir-fry recipe here.

These pods, when matured, are dried and can be cooked as a lentil dish. 

And, these very dried pods can be ground to powder to make soya chunks or nuggets! We love all three stages of soybean! 

Use Meal Prep: Onion-Tomato-Garlic-Ginger Sauce to prepare Lauki and Soy-Nuggets Curry

I prepare the onion-tomato-ginger-garlic sauce and store it in cubes. This Lauki and Soy-nuggets curry can come together so soon, thanks to this meal-prep ingredient. It is a savior and can be used in so many curries!

I’m sure many of us already prepare and freeze it. If not already, you may want to do it to save a lot of time. Just that if you roast it well and store it in airtight containers with ghee/oil and a little lemon juice, the flavors stay intact.

Please find the post on meal-prep with ten ingredients that can help on weeknights.

Also, the first post on meal-planning was “5 lentils for weeknights,” which you may find useful.  

Using Stovetop Pressure Cooker or Instant Pot

If you are in a rush and would like to get this Lauki and Soy-Nuggets curry prepared quickly, pressure-cooking on a stovetop fares a little bit better (close to 5 minutes quicker). However, with an instant pot, one doesn’t need to babysit the device, and it turns off itself, and the pressure releases naturally. So, please take a call per your time constraints. The taste turns out to be the same for both.

How to make Bottle Gourd/Lauki and Soy Nuggets Curry?

Step-by-Step Instructions

Serves:

4

 

Ready In:

20 minutes

 

Diet: 

Vegan,

Gluten-Free 

Ingredients

  • 1 medium-sized Bottlegourd:
    • 2 Cups chopped
  • 1 cup Soy Nuggets
    • I use the Nutrela brand and large chunks
  • 3 Tbsp Ghee/Oil for Vegan
  • 1/2 Cup water
  • 6 Tbsp (3 cubes of frozen paste) roasted Onion-Tomato-Ginger-Garlic Sauce.
    • Jump to read this sauce recipe.
  • 2 Tsp Salt (Modify per taste)
  • 2 Tbsp Chopped Coriander Leaves
  • Spices
    • 1/4 Tsp Hing (Asafetida)/Gluten Free Hing
    • 1 Tsp Cumin Seeds
    • 1 Tsp Turmeric Powder
    • 2 Tsp Coriander Powder
    • 1/2 Tsp Red Chili Powder (Optional)
    • 1 Tbsp Lemon Juice (Optional)
    • 1 Green Chili, chopped (Per taste)
    • I use Serrano Pepper
Step 1

Soak Soy nuggets in water for 5 minutes.

Step 2

Put the Instant Pot in Sauté mode. When displays “HOT”, add ghee/oil. For stove top, add ghee/oil when the pressure cooker becomes hot. 

Step 3

Add Asafetida. Add cumin seeds; when the seeds pop, add turmeric powder and stir. Add green chili and stir.

Step 4

Add the onion-tomator-ginger-garlic sauce and stir.If the sauce was not prepared before hand, please roast for 15-20 minutes. Stir often.

Step 5

Squeeze the water out and add soy nuggets.

Step 6

Add chopped Bottle Gourd/Lauki and stir and add salt.

Step 7

Add 1/2 cup water. Put the lid on, seal the Instant Pot and put in high pressure for 8 minutes. Let the pressure release naturally for 4 minutes.

For cooking on a stove top, one whistle in a pressure cooker will suffice – let the pressure release naturally. 

Step 8: Optional

You may like the bottle gourd to be mushy and part of the gravy. For that, please increase the water from 1/2 a cup to 3/4 cup and let it simmer once the pressure is released. You may also use a spatula to mash the bottle gourd a bit.

Step 8

Add coriander powder and lemon juice and give a quick mix. Garnish with chopped coriander/cilantro and serve.

Watch the Recipe Video: Lauki and Soy-Nuggets Curry

 

 

 

 

 

How to make “Onion-tomato-garlic-ginger sauce”?

Step-by-Step Instructions

Ingredients

 

  • 1 large Onion: 1 Cup Chopped Onions
  • 1 large tomato: 1 Cup Chopped Tomato
  • 5 Cloves Garlic
  • 3 inch Ginger
  • 2 Tbsp Ghee/Oil for Vegan
  • 1 Tsp Cumin seeds
  • 1 Tsp Turmeric
  • 1 Tbsp Lemon Juice (Optional)
  • 1 Whole Red Chili (Optional)
Step 1

Grind Onion, tomato, garlic and ginger in a blender to form a paste.

Step 2

In a pan, add Ghee/Oil for Vegan.

Step 3

When the seeds pop, add turmeric and roast for a few seconds. Add whole red Chili.

Step 4

Add the ground paste and roast until the oil separates for 20-25 minutes. Stir often.

If using an instant Pot, turn the pot into high-pressure mode: 10 minutes. Let the pressure release naturally (NPR)

Step 6

Let the paste cool down, add lemon juice and stir. 

Step 6

Store as cubes and freeze. Each cube should nearly be two tablespoons.

What are the health Benefits of Lauki and Soy-Nuggets Curry?

Soy Nuggets are a rich source of protein, fiber, iron, and very low in carbohydrates. Therefore, they form a perfect snack if you are watching the sugar levels for diabetes or Gestational Diabetes. Please find other snacks for Gestational diabetes in this post.

Bottle gourd, Lauki or calabash is rich in Vitamin C and Calcium. One bottle gourd has 42% of our daily Calcium needs! It is also rich in Potassium and Iron. Since it is also rich in fiber, it is considered suitable for the gut and helps cure acidity.

That pinch of turmeric and spices, coriander, and lemon juice adds more additional benefits from reducing inflammation to boosting immunity. Where Veggies bring Vitamins on the table, spices add these tremendous health benefits. Therefore, making these curries is like cooking not only for flavors but also for health! 

Watch Video: Onion-Tomato Paste

Recommended Watch: Meal-Prep Ingredients

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