Lau Bhuna with Yoghurt and Panch Phoron (Bottle Gourd Curry) with Rice
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Ingredients
- 450 g bottle gourd (lauki)
- 150 g natural yoghurt
- 300 g basmati rice
- 2 tbsp ghee
- 1 tsp panch phoron (five spice blend)
- 2 garlic cloves
- 0.5 tsp chilli powder
Nutrition (per serving)
- Calories
- 380 kcal
- Protein
- 8.7 g
- Carbohydrate
- 64.9 g
- of which sugars
- 4.7 g
- Fat
- 9.1 g
- of which saturates
- 5.2 g
- Fibre
- 2.5 g
- Salt
- 0.08 g
Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.
Method
- 1
If bottle gourd isn't available, courgette makes a good everyday swap. Peel and dice the bottle gourd.
- 2
Cook the basmati rice in plenty of boiling water for 10-12 minutes, then drain.
- 3
Melt the ghee in a pan, add the panch phoron and fry for 30 seconds, then add the garlic cloves and chilli powder and fry for 30 seconds more.
- 4
Add the bottle gourd, cover and cook for 12-15 minutes, stirring occasionally, until tender.
- 5
Take off the heat and stir in the natural yoghurt.
- 6
Serve with the rice.
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