Experience the wholesome delight of Nutrition with this Lauki Soup Recipe For Weight Loss. Embark on a journey of health and wellness with our nourishing Lauki Soup recipe. Crafted with the goal of supporting weight loss, this soup combines the goodness of bottle gourd with a burst of flavors, making it a delightful addition to your balanced diet.

lauki soup

Ingredients for Lauki Soup

  1. 2 cups peeled and diced lauki (bottle gourd)
  2. 1 tablespoon olive oil
  3. 1 teaspoon cumin seeds
  4. 1 onion, finely chopped
  5. 2 tomatoes, chopped
  6. 1 teaspoon gingergarlic paste
  7. 1/2 teaspoon turmeric powder
  8. 1 teaspoon coriander powder
  9. 1/2 teaspoon cumin powder
  10. Salt to taste
  11. Black pepper to taste
  12. 4 cups vegetable broth or water
  13. Fresh coriander leaves for garnish
  14. Lemon wedges for serving

Serving Size &Cooking Time

This Lauki Soup recipe serves 4 and can be prepared in just 30 minutes, making it an ideal choice for a quick and nutritious meal during your weight loss journey.

Macros Information

Each serving of this soup provides approximately 80 calories, offering a lowcalorie option for those focused on weight loss. The soup is rich in vitamins and minerals while being low in fat, making it a healthy and satisfying choice.

Stepwise Cooking Instructions

  1. Heat olive oil in a pot over medium heat. Add cumin seeds and let them splutter.
  2. Add chopped onions and sauté until they become translucent.
  3. Stir in gingergarlic paste and sauté for another minute until the raw aroma dissipates.
  4. Add turmeric powder, coriander powder, and cumin powder. Mix well to coat the onions with the spices.
  5. Toss in the diced lauki (bottle gourd) and chopped tomatoes. Cook for 57 minutes until the vegetables begin to soften.
  6. Pour in vegetable broth or water, season with salt and black pepper, and bring the mixture to a boil.
  7. Reduce the heat, cover the pot, and let the soup simmer for 1520 minutes until the lauki is tender.
  8. Use an immersion blender to blend the soup until smooth. Alternatively, transfer the soup to a blender in batches, blending until creamy.
  9. Adjust the seasoning if needed and serve hot, garnished with fresh coriander leaves and accompanied by lemon wedges.

Nutritional Benefits

  1. Low in Calories Lauki Soup is a lowcalorie option, making it a perfect addition to your weight loss diet. The minimal calorie content allows you to enjoy a hearty bowl without exceeding your daily caloric intake.
  2. Rich in Dietary Fiber Bottle gourd is a great source of dietary fiber, promoting satiety and aiding digestion. Including fiber in your diet is crucial for weight loss as it helps control hunger and prevents overeating.
  3. Vitamins and Minerals This soup is packed with essential vitamins and minerals from the lauki, providing a nutrient boost without adding excess calories. These nutrients contribute to overall wellbeing during your weight loss journey.
  4. Hydration Support The high water content in lauki contributes to the soup's hydrating properties. Staying hydrated is essential for weight loss as it helps control hunger, supports metabolism, and ensures overall health.


  1. Vitamin C: Lauki Soup provides a dose of vitamin C from tomatoes, contributing to a robust immune system and collagen production for healthy skin.
  2. Potassium: The potassium content in bottle gourd supports heart health and helps maintain electrolyte balance, particularly important during weight loss and increased physical activity.
  3. Antioxidants: The combination of tomatoes and lauki brings antioxidants to the table, helping combat oxidative stress and inflammation in the body. Incorporate this wholesome Lauki Soup into your weight loss meal plan, relish the delicious flavors, and reap the nutritional benefits of this light and satisfying dish.

Weight Loss related Tips while Cooking Lauki Soup

Embarking on a weight loss journey involves not only choosing the right foods but also preparing them in a way that maximizes their benefits. When crafting Lauki Soup for weight loss, consider these tips to enhance the nutritional value and support your weight management goals.

  1. Minimal Oil Usage: While sautéing the onions and spices, use olive oil sparingly. Olive oil contains hearthealthy monounsaturated fats but is caloriedense. Opting for a minimal amount ensures you enjoy the flavors without significantly increasing the calorie count.
  2. Smart Seasoning: Experiment with flavorful spices like cumin, turmeric, and coriander powder to add depth to your soup. These spices not only enhance the taste but also bring potential metabolismboosting properties, aiding in your weight loss efforts.
  3. Include Protein Sources: While Lauki Soup is primarily vegetablebased, consider incorporating a protein source like lentils or beans to make it a more filling and satisfying meal. Protein plays a crucial role in weight loss by promoting satiety and supporting muscle maintenance.
  4. Watch the Sodium Content: Be mindful of the salt content in your soup. Excessive salt can lead to water retention and bloating. Using herbs and spices for flavor can reduce the need for excessive salt, promoting a healthier option for those aiming to shed pounds.
  5. Balanced Meal Composition: Consider pairing your Lauki Soup with a side of whole grains or a lean protein source for a wellrounded, balanced meal. This combination ensures you receive a mix of macronutrients, supporting sustained energy levels and preventing excessive snacking.
  6. Meal Timing Matters: Enjoy your Lauki Soup as part of a balanced meal during regular eating hours. Consistency in meal timing helps regulate hunger hormones, preventing impulsive eating and supporting your weight loss goals.

Why Lauki Soup is Good for Weight Loss

Lauki Soup stands out as a weightlossfriendly option due to several key reasons, making it an excellent addition to your meal plan as you work towards your health and wellness goals.

  1. LowCalorie Nutrient Density: Lauki, or bottle gourd, is naturally low in calories while being rich in essential nutrients. This makes Lauki Soup a perfect choice for those seeking a satisfying, flavorful dish without a significant impact on their daily calorie intake.
  2. High Water Content: The high water content in Lauki contributes to its hydrating properties. Staying hydrated is crucial for weight loss, as it helps control hunger, supports metabolism, and aids in overall wellbeing.
  3. Dietary Fiber Boost: Bottle gourd is a great source of dietary fiber, crucial for weight loss. Fiber promotes a feeling of fullness, curbing the desire to overeat and supporting a controlled caloric intake.
  4. Vitamins and Minerals: Lauki Soup provides a range of vitamins and minerals, including vitamin C from tomatoes. These nutrients contribute to your overall health and wellbeing, ensuring you receive essential elements while on a weight loss journey.
  5. Digestive Aid: Lauki is known for its digestive properties. Including Lauki Soup in your diet can contribute to better digestion, reducing the likelihood of bloating or discomfort often associated with weight loss diets.

Recipe FAQs of Lauki Soup

  1. Can I add other vegetables to the soup?
    Absolutely! While the base is Lauki, feel free to add other vegetables like carrots, spinach, or peas to enhance the nutritional content and flavor of your soup.
  2. Is it necessary to peel the lauki before adding it to the soup?
    While it's not mandatory, peeling the lauki can enhance the soup's texture. If you prefer a smoother consistency, peeling is recommended.
  3. Can I use a vegetable stock instead of water for the soup?
    Yes, using vegetable stock can add extra flavor to your Lauki Soup. However, be mindful of the salt content in the stock and adjust accordingly.
  4. Can I make a larger batch and freeze the soup?
    Lauki Soup is suitable for freezing. Ensure it cools completely before transferring it to freezerfriendly containers. Thaw and reheat when ready to consume.
  5. How can I make the soup more filling?
    To increase the soup's satiety factor, consider adding protein sources like lentils, beans, or tofu. These additions not only enhance the nutritional profile but also make the soup a more substantial and satisfying meal.
  6. Can I enjoy Lauki Soup as a detox option?
    Lauki Soup is hydrating and nutrientdense, making it a wholesome addition to a balanced diet. While it supports digestion, it's essential to view it as part of an overall healthy eating plan rather than a strict detox solution. Incorporate these tips, understand the benefits, and navigate the FAQs to make the most of your Lauki Soup on your weight loss journey. Enjoy the delightful flavors while nourishing your body with the wholesome goodness of this nutritious and satisfying soup.

dietician arti kalra

Call Us- 8595805076