Lauki Paneer – Healthy, Easy & Oil Free Recipe by Sarika Behal

This is has to be one of the most popular and tried recipe on our forums. When I saw multiple posts about how tasty this dish is, I couldn’t help but wonder how can lauki taste so nice in a gravy.

Lauki Paneer
Illustrated by Anuradha Gupta (Text and Pictures)
Original Recipe by Sarika Behal
Finally I tried my hands on the very easy, healthy and delicious Lauki Paneer recipe by Sarika.
This is has to be one of the most popular and tried recipe on our forums. When I saw multiple posts about how tasty this dish is, I couldn’t help but wonder how can lauki taste so nice in a gravy.

The results were more than satisfying and everyone kept raving about the lovely creamy texture of the gravy and when I disclosed the fact that this has been made minus the butter, cream and ghee, people were awestruck.Also this can be a great replacement for the loaded Shahi Paneer.

This is a great recipe for fussy eaters who hate the sight of the lauki/ghiya/bottle gourd and the people who love to watch their calories.
Recipe: Serves 2


Ingredients :
Olive Oil : 2 Tbsps {I know the title says oil free but only 2 tbsp is almost like nothing ;)}
Paneer : 150 Gms
Garlic : 3 – 4 cloves chopped
Ginger : An inch chopped
Green Chillies : As much as you like but one is good if you want mildly hot
Onion : 1 medium size chopped
Capsicum : 1 medium size
Lauki/Bottle Gourd : 1 small size chopped
Milk : 1/2 Cup
Cardamom : 2, pods removed and seeds crushed
Cinnamon : a little more than a pinch
Salt : As per taste

Red Chilli Powder : as per taste

Coriander Powder :  2 Tbsp
Garam Masala : 1 Tsp
Jeera : 1 Tsp
Kasuri (Dried) Meethi Leaves : 1 Tbsp
Coriander Leaves for garnishing


Method :
1. Boil lauki / bottle gourd in minimal water. Since we need very less water and don’t want to lose the nutrient packed stock, so keep it as little as possible. Add a bit of salt while boiling.
2. Lightly roast capsicum on gas stove and keep aside.

3. In a wok, add olive oil  and jeera. When jeera sputters, add  green chilies, ginger and garlic. When garlic turns brown, lower the flame and add onions. Saute onions till they become light brown. Don’t
caramelize them.

4. Now add all the dry masalas except for garam masala and kasuri meethi.

 5. Add a little lauki stock to prevent masalas from sticking in the wok.

6. Now add the boiled lauki and chopped roasted capsicum. Add some lauki stock and cook for 3-4 minutes till all the masala comes together.

7. Switch off the flame and let it cool down for few minutes.

8. Puree this masala along with milk in a mixer/blender. Blend on high speed till you get a sauce like consistency.

9. Put this sauce back in wok and cook for 5 mins on low flame. Now add paneer cubes,
garam masala and kasuri methi. Cook for couple of more minutes.

10. Garnish it with coriander leaves and serve hot.


Lauki Paneer


And those who have tried it or plan on trying it, do come back and share your experience and result in the comments on this post. Would be much appreciated, Thanks.


Author: Anuradha

Food Enthusiast, Digital Marketer, Ex-Restaurateur An ex-restaurateur who got into business purely for love of food. Taste buds which are not easy to please – she understands food – from all dimensions. She is at her happiest best in Food Markets – be it traditional Fruit & Vegetables Bazaar, Butcher Streets, Fish Markets or the ultramodern Super Food Stores. Kitchens are her comfort zone and this voracious reader is as classy as she is street savvy.

19 thoughts on “Lauki Paneer – Healthy, Easy & Oil Free Recipe by Sarika Behal”

  1. I was planning to cook after reading about for a long time. great recipe..great taste , not heavy … my family enjoyed

  2. I tried this with a little twist I added organic tomato paste and a little honey. It tastes like shahi paneer.It was awesome thanks girls for sharing this recipe..- GG

  3. Hey Anuradha thank u soo much for this lovely recipe.. Such an interesting twist to boring bottle gourd..simply loved it..

  4. This was absolutely fantastic – thanks! I ended up with two capsicums, so I used one in the gravy as above, and chopped the other one and added it to the sauce along with the paneer. Fantabulous. Thank you, again.

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