Bottle Gourd Basil Soup
Recipe Details:
Ingredients
Per Serving
- Chopped bottle gourd (dudhi), unpeeled: ½ cup
- Basil leaves (tulsi): 5–6
- Garlic: 1 small clove
- Onion, coarsely chopped: 1 tbsp
- Black pepper powder: ¼ tsp
- Water: ½ cup
- Salt: a pinch
- Coconut milk: 1 tsp
- Fresh coriander leaves: for garnish
Note: 1 cup = 200 ml, ½ cup = 100 ml, 1 tsp = 5 gm, 1 tbsp = 15 gm
*tsp = teaspoon, tbsp = tablespoon
Method
- Grate bottle gourd with its skin and steam for about 5 minutes until soft.
- In a blender, blend the steamed bottle gourd with basil, onion, garlic, and pepper.
- Transfer the mixture to a saucepan.
- Add water and salt and bring to a gentle boil.
- Simmer for about 5 minutes.
- Garnish with coriander leaves and coconut milk. Serve warm.
Benefits
- A light, hydrating soup that supports respiratory comfort and heart-healthy eating.
- Bottle gourd is naturally low in calories and provides fiber that supports heart health and digestion.
- Basil, garlic, and black pepper provide antioxidants that support immune and respiratory health.
Nutritional Value per serving
| Calories (kcal) | Carbohydrates (g) | Proteins (g) | Fats (g) |
|---|---|---|---|
| 40.20 | 5.00 | 1.00 | 1.80 |
Reference:
- Clinical Dietetics Manual; Indian Dietetic Association. 2nd ed. Seth V and Desai N. Elite Publishing House; 2018.
- Longvah.T and Ananthan.R. 2017. Indian food Composition Table. 1st ed. National Institute of Nutrition.
- Fatsecret India. Food Database and Calorie Counter. Accessed 20th Jan 2023. Available at https://www.fatsecret.co.in/calories-nutrition/
- US Department of Agriculture. Food Data Search Results, Fish Salmon Atlantic farmed Cooked Dry Heat. Accessed 21st Feb 2023. Available at https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
Disclaimer:
The information provided is for health awareness only and not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Always consult your doctor or a dietician before making any changes to your lifestyle or treatment regime.*Images used are for representation purpose only.