Kofta Curry

By: Admin Date: 01-Jul 2023 Reading Time: 4 Mins

Kofta Curry is a delightful Indian dish made with nutritious vegetable-based koftas simmered in a rich, spiced tomato gravy. The combination of grated bottle gourd and carrot in the kofta not only enhances the flavor but also adds moisture and nutrients. This dish is a comforting meal perfect for lunch or dinner, packed with flavors and vibrant colors.

For a Serving Size of Two:

Ingredients:

For the Kofta:

100 grams grated bottle gourd (lauki)
50 grams grated carrot
30 grams chickpea flour
10 grams finely chopped coriander leaves
½ teaspoon cumin powder
½ teaspoon red chili powder
½ teaspoon turmeric powder
Salt to taste
1 – 2 teaspoons oil for frying

For the Curry:

100 grams finely chopped onion
100 grams finely chopped tomato
30 grams finely chopped bell pepper
1 tablespoon ginger-garlic paste
1 teaspoon oil
½ teaspoon cumin seeds
½ teaspoon coriander powder
½ teaspoon garam masala
½ teaspoon red chili powder
Salt to taste
50 ml water (adjust as needed)

Procedure:

In a bowl, combine grated bottle gourd, grated carrot, chickpea flour, coriander leaves, cumin powder, red chili powder, turmeric powder, and salt. Mix well.
Form small balls from the mixture. Heat oil in a pan and shallow fry the koftas until golden brown. Drain on paper towels and set aside.
In a pan, heat oil and add cumin seeds. Once they splutter, add finely chopped onions and sauté until golden brown.
Add ginger-garlic paste and sauté for another minute. Then, add chopped tomatoes and bell pepper. Cook until the tomatoes are soft.
Stir in coriander powder, garam masala, red chili powder, and salt. Cook for 2-3 minutes, then add water to reach the desired consistency.
Add the fried koftas to the curry and let them simmer for 5-7 minutes.
Serve hot with whole wheat roti or brown rice.

Nutritional Benefits:

Kofta Curry is a wholesome dish that offers a variety of health benefits. The primary ingredients, bottle gourd and carrots, are low in calories but high in vitamins and minerals, particularly vitamin A and C, which are essential for immune function and skin health.
Bottle gourd is also known for its hydrating properties and aids in digestion due to its high water content and dietary fiber. The spices, including turmeric, offer anti-inflammatory benefits and promote overall health.
The tomato-based curry is rich in antioxidants like lycopene, which may help reduce the risk of chronic diseases. Overall, this dish combines the goodness of vegetables, and spices, making it a good choice for a meal of indulgence.

Nutritional Information: