Lauki Rice is a light, comforting, and digestion-friendly Indian meal made with grated bottle gourd and brown rice or millet rice. This simple one-pot recipe is low in calories, easy to digest, and ideal for weight management, gut health, and everyday clean eating. 

Ingredients

• Grated lauki (bottle gourd) – ½ cup 
• Rice (brown rice or millet rice preferred) – ¼ cup (soaked & rinsed) 
• Water – ½ cup 
• Salt – ⅛ tsp (or to taste) 
• Milk – 1 tbsp (optional, for creaminess) 
• Ghee or olive oil – ½ tsp 
• Cumin seeds – ¼ tsp 
• Methi (fenugreek) seeds – a pinch 
• Garlic (minced) – 1 small clove 
• Curry leaves – 2–3 
• Green chilli – 1 small, slit 
• Red chilli powder – a pinch 
• Black pepper – ⅛ tsp 
• Fresh coriander – 1 tbsp (chopped, for garnish) 

Method

Step 1: Cook the Lauki Rice Base 

1. In a small pan, add the soaked and rinsed rice along with ½ cup of water. 
2. Add grated lauki and salt. 
3. Cover and cook on low flame for 12–15 minutes until rice softens and water is absorbed. 
4. Once cooked, gently fluff the rice. 
5. Add 1 tbsp milk (optional) for extra creaminess and mix lightly. 
6. Keep aside. 

Step 2: Prepare the Tempering (Tadka) 

1. Heat ½ tsp ghee or olive oil in a small tadka pan. 
2. Add cumin seeds and a pinch of methi seeds. Let them splutter. 
3. Add minced garlic, curry leaves, and slit green chilli. 
4. Sauté for 20–30 seconds until aromatic. 
5. Add red chilli powder and black pepper. Turn off the flame. 

Step 3: Combine & Serve 

1. Pour the tempering over the cooked lauki rice.
2. Mix gently to distribute flavours evenly.  
3. Garnish with fresh coriander. 
4. Serve warm. 

Tips for Weight Loss & Digestion 

• Use millet rice instead of white rice for a lower glycemic impact. 
• Skip milk for a lighter version. 
• Add extra black pepper for better digestion. 
• Keep oil minimal (½ tsp is enough). 

Health Benefits 

• Bottle Gourd (Lauki): Low in calories, high in water content, supports weight loss and reduces bloating. 
• Brown/Millet Rice: Provides fibre and sustained energy. 
• Cumin & Methi: Improve digestion and metabolism. 
• Garlic: Anti-inflammatory and heart-friendly. 
• Minimal Ghee: Adds flavour without excess calories. 

Nutritional Value (Approx. per serving)

Calories: 190–220 kcal 

• Carbohydrates: 32 g 
• Protein: 5 g 
• Fat: 5 g 
• Fibre: 4–5 g 
• Potassium: Good source 
• Vitamin C: Moderate amount 

(Values vary depending on rice type and milk usage.)  

FAQs

Q – Is lauki rice good for weight loss? 
Yes, lauki rice is low in calories and high in water content, making it filling yet light. Using brown or millet rice further improves its weight-loss benefits. 

Q – Can I make lauki rice with white rice? 
Yes, but brown rice or millet rice is healthier due to higher fibre and lower glycemic impact. 

Q – Is bottle gourd rice easy to digest? 
Yes. Lauki has high water content and soothing properties, making this dish gentle on the stomach. 

Q – Can diabetics eat lauki rice? 
Yes, especially if prepared with brown rice or millet and minimal oil. Portion control is recommended. 

Q – What can I serve with lauki rice? 
You can pair it with plain curd, cucumber raita, or a light detox salad.