Healthy Loki Soup Recipe | Easy Bottle Gourd Soup for Weight Loss
There’s something incredibly soothing about a warm bowl of soup — especially when it’s both nourishing and flavorful. Loki Soup, made from humble bottle gourd, is a hidden gem in Indian kitchens. Often underrated, loki is light on the stomach, rich in water content, and packed with nutrients that help detoxify the body and support digestion.This Creamy Loki Soup recipe transforms the simple vegetable into a comforting bowl of goodness — mildly spiced, smooth in texture, and full of flavor. Whether you’re aiming for a healthy dinner, post-workout recovery, or just a comforting meal on a tired evening, this loki soup is the perfect choice.
Ingredients
- 1 small bottle gourd loki, peeled and chopped
- 1 small onion chopped
- 2 garlic cloves chopped
- ½ inch ginger grated
- 1 small tomato optional, for slight tang
- ½ tsp cumin seeds
- 1 tsp olive oil or ghee optional can make oil free too
- 2 cups water or vegetable broth
- Salt to taste
- Black pepper to taste
- Fresh coriander leaves for garnish
- A squeeze of lemon optional
Instructions
- Heat oil or ghee in a pan or pressure cooker.
- Add cumin seeds and let them splutter.
- Add onion, garlic, and ginger. Sauté till golden.
- Add chopped loki (and tomato if using). Mix well.
- Add salt and water/broth, and pressure cook for 2 whistles (or simmer covered for 15–20 mins until soft).
- Once cooled, blend the mixture to a smooth consistency using a hand blender or mixer.
- Reheat the soup, add black pepper and adjust salt.
- Garnish with fresh coriander and a dash of lemon juice before serving.
Notes
Optional Add-ins:
- A small piece of carrot or spinach for added nutrients.
- A spoon of boiled moong dal or paneer cubes for protein.
Cooking Tips:
- Roast before boiling: Lightly sauté or roast loki chunks before boiling — it adds a richer flavor instead of a bland taste.
- Use homemade vegetable stock: Replace water with stock for a deeper taste and extra nutrients.
- Avoid overcooking: Overboiling loki can make it lose its natural flavor and color. Cook just until soft.
- Add herbs: A pinch of oregano, basil, or mint can completely change the aroma and freshness of your soup.
- Balance flavors: Loki is mild in taste, so adjust seasoning — black pepper, roasted cumin powder, and a hint of lemon help enhance the taste.