Lauki Kofta Curry (Healthy Heart Recipe) Video by Tarla Dalal

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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.

Recipe Description for Healthy Lauki Kofta Curry, Indian Lauki ka Kofta

Preparation Time: 15 mins
Cooking Time: 16 mins
Makes 4 servings
Show me for servings

Ingredients

For The Lauki Koftas
1 1/2 cups grated bottle gourd (doodhi / lauki)
1/3 cup 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
1/4 tsp garam masala

Method

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. This will take 5 to 6 minutes.
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 1½ cups of water, mix well and bring to a boil for 2 to 3 minutes, 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 the {span class="bold1"}healthy lauki kofta curry{/span} hot with parathas or brown rice.

Handy tip