Lauki Moong Dal Soup (Bottle Gourd Soup) is a quick, filling, and creamy soup that can be made in the Instant Pot or stovetop pressure cooker with just a handful of ingredients. This oil-free, dump-and-blend recipe is perfect for busy weeknights and makes a great weight-loss meal. Made with bottle gourd and lentils, it's also vegan and gluten-free.
Lately, I've been exploring various recipes using fresh bottle gourd due to its numerous health benefits. I often make lauki sabzi and lauki paratha, and everyone in the home likes it.
Today, I am sharing an easy, healthy Lauki Moong Dal Soup that can be made in under 30 minutes in an Instant Pot, making it perfect for lunch or a quick weeknight meal. You can also make it in a stovetop pressure cooker and stovetop pot; I have shared the details below. You may also like my instant pot carrot ginger soup and broccoli spinach soup.
I used moong dal in this lauki ki soup; you can skip it and make a low-carb or keto-friendly soup as well. For more Keto-friendly options, check out my collection of Keto Indian recipes.
More Indian Lauki Recipes, you may love
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How to Make Lauki Moong Dal Soup in Instant Pot
Firstly, gather all the ingredients needed for the lauki moong soup.
To the Instant Pot, add 1 medium bottle gourd (peeled and diced, about 2.5-3 cups), 2 tablespoons moong dal, 1 small onion (roughly chopped), 3 garlic cloves, 1 inch ginger, 1 green chili (optional), 2 tablespoons coriander stems, salt, and 2 cups water (or vegetable broth). Mix everything well.
Note: If you wish, you can also add 1 medium chopped tomato along with the bottle gourd. I did not use it in this recipe.
Furthermore, close the lid on the pot and set the pot to MANUAL/PRESSURE COOK (High Pressure) and timer to 5 minutes.
Stovetop Pressure Cooker Method: Follow the same steps as Instant Pot. Give 2 whistles on medium flame and let the pressure release naturally. All the other steps remain the same.
When the Instant Pot beeps, let the pressure release naturally. Open the lid.
Puree the soup using a hand blender until smooth. If you don't have a hand blender, puree it in a mixer blender once it is slightly cooled.
Then add crushed black pepper, ½ teaspoon of roasted cumin powder for seasoning, and salt if needed. Also, if you think the soup is too thick, add water or vegetable broth to the soup and simmer it for 2-3 minutes until hot.
Lastly, add 1 tablespoon of lemon juice and garnish with coriander leaves. Mix well. Instant Pot lauki ka soup is ready to serve.
Stovetop Pot Method
Follow the same steps as the Instant Pot. Cover the pot with a lid and cook till lauki 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 for lunch or a quick, easy weeknight meal with crusty bread to dip into the soup, and fresh chickpea cucumber salad on the side.
Storage + How to Freeze Bottle Gourd Soup
- Fridge: You can store the leftovers for up to three days in an airtight container in the fridge.
- Freeze: It can be frozen for up to 4 weeks. Once the soup cools down, transfer it into freezer-resistant containers or Ziploc freezer bags.
- Reheat: Defrost and reheat before serving. After defrosting, if the soup looks separated, add a blender and puree back into a smooth consistency.
Variations
- Add in some extra veggies: feel free to add a handful of chopped broccoli or potatoes along with bottle gourd, which gives a more creamy texture. You can also add some spinach.
- Lentils: You can replace moong dal with masoor dal (red lentils) or toor dal. You can totally skip it as well.
- Coconut Milk: You can also add some coconut milk to flavor the soup.
- Toppings: You can also use air fryer roasted chickpeas or pumpkin seeds as a healthier topping option.
- Fresh Herbs: I used coriander leaves. To make an Italian version, add rosemary, oregano, or thyme.
- Make it spicy: Sprinkle some crushed red chili flakes into this soup before serving it to give a spicy kick.
More Instant Pot Vegetarian Soup Recipes
Lauki Moong Dal Soup (Bottle Gourd Soup) - Instant Pot
Ingredients
- 1 medium bottle gourd (lauki) peeled and diced (about 2.5 - 3 cups)
- 2 tablespoons moong dal (or masoor dal)
- 1 small onion roughly chopped
- 3 garlic cloves
- 1 inch ginger chopped
- 1 green chili (optional)
- 2 tablespoons coriander stems (optional)
- salt to taste
- 2 cups water (or vegetable broth) garnish
- black pepper powder to taste
- ½ teaspoon roasted cumin powder
- 1 tablespoon lemon juice
- 2 tablespoons coriander leaves
Instructions
Instant Pot Method:
- To the Instant Pot, add bottle gourd (peeled and diced), moong dal, onion (roughly chopped), garlic cloves, ginger, green chili (optional), coriander stems, salt, and water (or vegetable broth). Mix everything well.Note: If you wish, you can also add 1 medium chopped tomato along with the bottle gourd. I did not use it in this recipe.
- 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 the soup using a hand blender until smooth. If you don't have a hand blender, puree it in a mixer blender once it is slightly cooled.
- Then add crushed black pepper, roasted cumin powder for seasoning, and salt if needed. Also, if you think the soup is too thick, add water or vegetable broth to the soup and simmer it for 2-3 minutes until hot.
- Lastly, add lemon juice and garnish with coriander leaves. Mix well. Instant Pot lauki ka soup is ready to serve.
Stovetop Pressure Cooker
- Follow the same steps as Instant Pot. Give 2 whistles on medium flame and let the pressure release naturally. All the other steps remain the same.
Stovetop Pot
- Follow the same steps as the Instant Pot. Cover the pot with a lid and cook till lauki gets soft, about 15-20 minutes. Do stir once or twice in between. All the other steps remain the same.
Notes
Variations:
- Add in some extra veggies: feel free to add a handful of chopped broccoli or potatoes along with bottle gourd, which gives a more creamy texture. You can also add some spinach.
- Lentils: You can replace moong dal with masoor dal (red lentils) or toor dal. You can totally skip it as well.
- Coconut Milk: You can also add some coconut milk to flavor the soup.
- Toppings: You can also use air fryer roasted chickpeas or sesame as a healthier topping option.
- Fresh Herbs: I used coriander leaves. To make an Italian version, add rosemary, oregano, or thyme.
- Make it spicy: Sprinkle some crushed red chili flakes into this soup before serving it to give a soup kick.
Nutrition
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Santhi
The soup was tasty and the recipe was easy to follow. I used coconut milk. Even my kid liked it.
Bhavana Patil
I have never tried this soup with coconut milk, i am glad your kid liked it.. By the way you can also add 1/4 cup of split yellow moong dal + 1/2 cup extra water to increase the protein .. it tastes so good..