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Hi-Protein Paneer Lauki Soup | Healthy Dudhi Soup Recipe

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Looking for a light yet filling meal that's packed with protein? This Paneer Lauki Soup is the perfect combination of comfort and nutrition. Made with humble lauki (bottle gourd) and protein-rich paneer, this soup is creamy, soothing, and incredibly satisfying.

hi-protein, low-carb paneer lauki soup served with paneer croutons

This high-protein lauki soup is blended to silky perfection and topped with crispy, spiced paneer croutons for added texture and flavor. It's a wholesome, low-carb meal that works beautifully for lunch, dinner, or even a light detox meal.

This soup is rich in protein thanks to paneer, while lauki keeps it light and hydrating. It's perfect for boosting satiety without feeling heavy, making it ideal for healthy eating plans.

Pair this healthy soup with your favorite Indian meals or include it in your meal plans:

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close-up of Healthy lauki paneer soup in a bowl

Why You'll Love This Recipe

  • High in protein from paneer
  • Light, gut-friendly, and easy to digest
  • Perfect for weight loss or clean eating
  • Quick and easy one-pot recipe
  • Gluten-free and low-carb

Ingredients

For the soup:

  • 2 cups lauki bottle gourd/dudhi, peeled & chopped
  • ½ cup paneer cubed
  • 1 small onion chopped
  • 2-3 garlic cloves
  • 1 teaspoon ginger, grated
  • 1 teaspoon ghee or oil
  • 2 cups vegetable stock or water
  • 2 tablespoon fresh coriander stems (optional)
  • 1 dried bay leaf
  • Salt to taste
  • ½ teaspoon black pepper
  • ½ teaspoon cumin seeds
  • 1 tablespoon fresh coriander leaves
  • 1 teaspoon lemon juice, to taste

For paneer croutons:

  • ½ cup paneer cut into small cubes
  • 2 teaspoon cornstarch (optional)
  • 2 teaspoon ghee or oil
  • ½ teaspoon chili flakes (optional)
  • ½ teaspoon mixed herbs or oregano
  • salt to taste

Make the Paneer Lauki Soup Recipe

For Soup:

  1. Heat oil or ghee in a pan. Add cumin seeds, bay leaf, garlic, ginger, and onions. Sauté for 1-2 minutes, until soft and fragrant.
  2. Add chopped lauki and cook for 1-2 minutes.
  3. Add vegetable stock, coriander stems, cover, and cook until lauki is soft (about 7-8 minutes).
  4. Add paneer cubes to the cooked lauki mixture.
  5. Let it simmer for 1-2 minutes.
  6. Cool slightly, then blend into a smooth soup.
  7. Return to the pan and adjust consistency with water if needed.
  8. Add salt, black pepper, and lemon juice.
  9. Simmer for 1-2 minutes.
pressure cooker paneer lauki soup close-up

For Paneer Croutons:

  1. Heat oil or ghee in a pan.
  2. (Optional) Lightly coat the paneer cubes with cornstarch. Note: This helps create a crisp, crouton-like texture.
  3. Add paneer cubes and roast on medium heat until golden and crisp.
  4. Sprinkle salt, chili flakes, and herbs. Toss well.

Serving:

  1. Pour hot soup into bowls.
  2. Top with crispy paneer croutons.
  3. Garnish with coriander leaves and a dash of black pepper.
Creamy dudhi soup garnished with coriander and paneer

Variations & Tips

  • Add soaked moong dal for extra protein
  • Swap paneer with tofu for a vegan version
  • Add a splash of milk for creaminess
  • Spice it up with green chili or black pepper
creamy, delicious, one-pot paneer lauki soup ready to be served

Paneer Lauki Soup

Jyoti Behrani
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Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Soup
Cuisine Indian
Servings 3
Calories 250 kcal

Equipment

Ingredients
  

For the soup:

  • 2 cups lauki bottle gourd/dudhi, peeled & chopped
  • ½ cup paneer cubed
  • 1 small onion chopped
  • 2-3 garlic cloves
  • 1 teaspoon ginger, grated
  • 1 teaspoon ghee or oil
  • 2 cups vegetable stock or water
  • 2 tablespoon fresh coriander stems (optional)
  • 1 dried bay leaf
  • Salt to taste
  • ½ teaspoon black pepper
  • ½ teaspoon cumin seeds
  • 1 tablespoon fresh coriander leaves
  • 1 teaspoon lemon juice, to taste

For paneer croutons:

  • ½ cup paneer cut into small cubes
  • 2 teaspoon arrowroot flour or cornstarch (optional)
  • 2 teaspoon ghee or oil
  • ½ teaspoon chili flakes (optional)
  • ½ teaspoon mixed herbs or oregano
  • salt to taste

Instructions
 

For Soup:

  • Heat oil in a pan. Add cumin seeds, bay leaf, garlic, ginger, and onions. Sauté for 1-2 minutes, until soft and fragrant.
  • Add chopped lauki and cook for 1-2 minutes.
  • Add vegetable stock, coriander stems, cover, and cook until lauki is soft (about 7-8 minutes).
  • Add paneer cubes to the cooked lauki mixture.
  • Let it simmer for 1-2 minutes.
  • Cool slightly, then blend into a smooth soup.
  • Return to the pan and adjust consistency with water if needed.
  • Add salt, black pepper, roasted cumin powder, and lemon juice.
  • Simmer for 1-2 minutes.

For Paneer Croutons:

  • Heat oil or ghee in a pan.
  • (Optional) Lightly coat the paneer cubes with arrowroot powder or cornstarch.
    Note: This helps create a crisp, crouton-like texture.
  • Add paneer cubes and roast on medium heat until golden and crisp.
  • Sprinkle salt, chili flakes, and herbs. Toss well.

Serving:

  • Pour hot soup into bowls.
  • Top with crispy paneer croutons.
  • Garnish with coriander leaves and a dash of black pepper.

Notes

Pressure Cooker / Instant Pot Soup:
Using a pressure cooker softens lauki quickly and locks in nutrients, giving you a creamy soup in less time with minimal effort.
  1. Sauté onion, garlic, and ginger in oil using sauté mode (or directly in the cooker).
  2. Add chopped lauki, salt, and water or stock.
  3. Pressure cook for 2 whistles (stovetop) or 5 minutes on High (Instant Pot), then allow natural pressure release.
  4. Add paneer cubes, blend until smooth, adjust consistency, and simmer with spices for 2-3 minutes before adding lemon juice.
 
Variations & Tips
  • Add soaked moong dal for extra protein
  • Swap paneer with tofu for a vegan version
  • Add a splash of milk for creaminess
  • Spice it up with green chili or black pepper

Nutrition

Nutrition Facts
Paneer Lauki Soup
Amount per Serving
Calories
250
% Daily Value*
Fat
 
16
g
25
%
Saturated Fat
 
18
g
113
%
Trans Fat
 
0.01
g
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
4
g
Cholesterol
 
74
mg
25
%
Sodium
 
1248
mg
54
%
Potassium
 
231
mg
7
%
Carbohydrates
 
11
g
4
%
Fiber
 
3
g
13
%
Sugar
 
3
g
3
%
Protein
 
17
g
34
%
Vitamin A
 
447
IU
9
%
Vitamin C
 
6
mg
7
%
Calcium
 
596
mg
60
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.

Disclaimer

Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.

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