Lauki Kofta Curry : These koftas are prepared with lauki in a larger proportion, in comparison to potato, to minimize the caloric value of the dish. Also, koftas are not deep-fried, but are simmered and cooked in the curry itself. This makes a tasty combination with lachha soya paratha.
Preparation Time: Cooking Time: Total Time: Makes 4 servings
For The Lauki Koftas
1 1/2 cups grated bottle gourd (doodhi / lauki)
boiled , peeled and mashed potatoes
1/2 cup besan (bengal gram flour)
1 1/2 tsp finely chopped green chillies
1 tsp ginger-garlic (adrak-lehsun) paste
1 tsp chaat masala
salt to taste
For The Curry
1 tsp oil
1 tsp cumin seeds (jeera)
1/2 cup grated onions
1 tsp ginger (adrak) paste
1 tsp garlic (lehsun) paste
1/2 cup grated tomatoes
1/2 tsp turmeric powder (haldi)
1/2 tsp coriander-cumin seeds (dhania-jeera) powder
1/2 tsp chilli powder
salt to taste
1 tsp cornflour dissolved in 2 tbsp low-fat milk , 99.7% fat-free
1/2 tsp garam masala
For the lauki koftas
- Strain the liquid out of the bottle gourd and preserve it to add in the gravy.
- Combine all the ingredients in a non-stick pan and stir it over medium flame till the mixture leaves the sides of the pan.
- Remove and cool slightly. Divide this mixture into 14 equal portions and roll each portion into oval koftas. Keep aside.
For the curry
- Heat the oil in a deep non-stick pan and add the cumin seeds.
- When the seeds crackle, add the onions and sauté on a medium flame for a minute.
- Add the ginger paste, garlic paste, tomatoes, turmeric powder, coriander-cumin seeds powder and chilli powder and cook for 1 to 2 minutes, while stirring occasionally.
- Add the reserved liquid of the bottle gourd and 1½ cups of water, mix well and bring to a boil, while stirring occasionally.
- Add the salt and cornflour-water mixture, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
- Add the koftas, and garam masala, mix gently and cook on a medium flame for another 1 to 2 minutes.
- Serve hot with parathas or brown rice.
- The koftas tend to crumble if you boil them too much in the gravy. So, it’s better to add them just before you’re ready to serve them.
|Value per serving||% Daily Values|
|Vitamin A||149.3 mcg||3%|
|Vitamin B1 (Thiamine)||0.2 mg||20%|
|Vitamin B2 (Riboflavin)||0.1 mg||9%|
|Vitamin B3 (Niacin)||0.9 mg||7%|
|Vitamin C||14 mg||35%|
|Vitamin E||0 mg||0%|
|Folic Acid (Vitamin B9)||45.6 mcg||23%|