Lauki Soup recipe is a quick, filling, rich and creamy soup recipe that can be made in the Instant Pot or Pressure Cooker with just a handful of ingredients. Bottle Gourd Soup is a great weight loss soup recipe for weeknight dinners, and it is also Low Carb, Vegan, Paleo, Gluten-free diet, or Keto-Friendly Soup.
I have shared Instant Pot, Stovetop Pressure Cooker, and Stovetop Pot methods below.
These days I am in the mood to try different recipes using fresh bottle gourd as they have numerous health benefits. This lauki soup gets done in under 30 minutes in an Instant pot and can be served for lunch or a quick, easy weeknight meal with crusty bread to dip into the soup and fresh salad on the side.
This Lauki ki Soup is a Keto or Low carb recipe. Make sure to use a moderate amount of onions. If you are on a Keto or Low Carb Diet, then check out my Keto Indian Food Recipes Collection.
Health benefits of Bottle Gourd
Bottle gourd has always been one of the healthiest vegetables. This vegetable is full of water, about 92%, and has minerals to keep your body hydrated. It helps in weight loss, cools your body, helps in digestion, and helps in treating sleeping disorders.
There are many names for Lauki. It's known as Bottle Gourd in English. In some other Indian languages, it's also called lauki, dudhi, ghiya, sorekai, sorakaya, churakka, dudhi bhopala, lau. They are also known as Cucuzza, Calabash, Opo Squash in other countries.
Lauki Soup Ingredients
- Fresh lauki: I have used one medium-sized lauki, peeled and diced (about 2.5 - 3 cups). Lauki is easily available in any Indian grocery or Asian store.
- Yellow onion: dice it into small pieces.
- Garlic: minced or finely chopped
- Water or vegetable stock: either use water or vegetable stock or a blend of water and vegetable stock.
- Olive oil: use olive or coconut oil for sautéing
- Seasonings: add salt and black pepper to enhance the taste.
How to Make Lauki/Bottle Gourd Soup in Instant pot
Press SAUTE on Instant Pot. Add olive oil and once it's hot, add minced garlic, onions, green chili, and saute till onions soften.
Add diced bottle-gourd, water or vegetable stock, and salt.
Furthermore, close the lid on the pot and set the pot to MANUAL/PRESSURE COOK (High Pressure) and timer to 5 minutes.
When the instant pot beeps, let the pressure release naturally. Open the lid.
Puree soup using a hand blender until smooth. If you don't have a hand blender, puree in a blender in batches once slightly cooled. Also, add crushed black pepper for seasoning.
If you think the soup is too thick, you can add water or vegetable stock into the soup and boil for 2 minutes.
Instant Pot Lauki ka Soup recipe (Keto Friendly Soup) is ready to serve. Sprinkle cilantro if required.
Stovetop Pressure Cooker Method
- Follow the process mentioned above until step 2 Give 2 whistles and let the pressure release naturally. All the other steps remain the same.
Stovetop Pot Method
- Follow the process mentioned above until step 4.
- Cover the pot with a lid and cook till lauki/bottle gourd gets soft about 15-20 minutes. Do stir once or twice in between. All the other steps remain the same.
Serving Suggestions
Serve Creamy Bottle Gourd Soup recipe for lunch or a quick, easy weeknight meal with crusty bread to dip into the soup and also fresh salad on the side.
Storage + How to freeze Bottle Gourd Soup
You can make Bottle Gourd/lauki soup recipe in advance, and it can be kept for up to three days in the fridge in an airtight container and can be frozen for up to 4 weeks. Then, defrost and reheat before serving. After defrosting, if the soup looks separated, add a blender and puree back into a smooth consistency.
- Once the soup cools down then, transfer it into freezer-resistant containers or Ziploc freezer bags.
- Label the bags and then lay them in the freezer.
- Store the soup in the freezer for four weeks.
Variations
- Make it spicy: Sprinkle some crushed red chili flakes into this soup before serving it to give a soup kick.
- Add in some extra veggies: feel free to add a handful of chopped broccoli and the bottle gourd. You can also add potatoes when you cook bottle gourd, this gives a more creamy texture, or blend in some of cooked/canned white beans for protein. You can also add some spinach while cooking bottle gourd.
- Vegan: You can also add some coconut milk to flavor the soup.
- Toppings: You can also use roasted sesame or chickpeas as a healthier toppings option.
- Fresh Herbs: I have used cilantro. To make an Italian version, add rosemary, oregano, or thyme.
Tips to make Lauki Soup
- Be sure to sauté the onion and garlic, in a little olive oil or butter first. The soup will have a rich flavor.
More Lauki Recipes
More Instant Pot Soup Recipes
- Broccoli Cheddar Soup
- Creamy Tomato Soup
- Lentil Soup
- Cauliflower Soup
- Cream of Asparagus Soup
- Sweet Corn Soup
Lauki Soup | Bottle Gourd Soup - Instant Pot Pressure Cooker
Equipment
Ingredients
Measuring cup used 1 cup = 250ml
- 1 medium bottle gourd (lauki) peeled and diced (about 2.5 - 3 cups)
- 1 teaspoon olive oil
- 3 medium garlic cloves minced
- 1 green chilli
- 1 medium onions finely chopped
- 1.5 cups water
- salt and black pepper for taste
- cilantro (coriander leaves) for garnish
Instructions
Instant Pot Method:
- Press SAUTE on Instant Pot. Add olive oil and once it's hot, add minced garlic, onions, green chili, and saute till onions soften.
- Add diced bottle-gourd, water or vegetable stock, and salt.
- Furthermore, close the lid on the pot and set the pot to MANUAL/PRESSURE COOK (High Pressure) and timer to 5 minutes.
- When the instant pot beeps, let the pressure release naturally. Open the lid.
- Puree soup using a hand blender until smooth. If you don't have a hand blender, puree in a blender in batches once slightly cooled. Also, add crushed black pepper for seasoning.
- If you think the soup is too thick, you can add water or vegetable stock into the soup and boil for 2 minutes.
- Instant Pot Lauki ka Soup recipe (Keto Friendly Soup) is ready to serve. Sprinkle cilantro if required.
Stovetop Pressure Cooker Method:
- Follow the process mentioned above until step 2. Give 2 whistles and let the pressure release naturally. All the other steps remain the same.
Stovetop Pot Method:
- Follow the process mentioned above until step 4.
- Cover the pot with a lid and cook till lauki/bottle gourd gets soft about 15-20 minutes. Do stir once or twice in between. All the other steps remain the same.
Notes
Variations:
- Make it spicy: Sprinkle some crushed red chili flakes into this soup before serving to give a soup kick.
- Add in some extra veggies: feel free to add a handful of chopped broccoli along with the bottle gourd. You can also add potatoes when you cook bottle gourd, this gives more creamy texture, or blend in some of cooked/canned white beans for protein. You can also add some spinach while cooking bottle gourd.
- Vegan: You can also add some coconut milk to flavor up the soup.
- Toppings: You can also use roasted sesame or chickpeas as a healthier toppings option.
- Fresh Herbs: I have used cilantro. To make an Italian version add rosemary, oregano, or thyme.
Tips:
- Be sure to sauté the onion and garlic, in a little olive oil or butter first. The soup will have a rich flavor.
Nutrition
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