A healthy, delicious, and simple Lauki Kofta Curry that is non-fried and easy to prepare with basic ingredients available at home.
Ingredients
For the Kofta
- 1kglauki (bottle gourd)
- 1cupgram flour (besan)
- 1tspcumin seeds
- 1tspred chili powder
- 1tspsalt
- 1tbspchopped coriander leaves
For the Curry
- 2tbspoil
- 1cuponion (finely chopped)
- 1cuptomato puree
- 1tspginger-garlic paste
- 1tspgaram masala
- 1tspcoriander powder
- 1tspturmeric powder
- 1tspsalt
- 2cupswater
Nutrition (per serving)
Calories
272.5kcal (13.63%)
Protein
10.0g (20%)
Carbs
37.5g (13.64%)
Sugars
5.0g (10%)
Healthy Fat
7.5g
Unhealthy Fat
1.5g
% Daily Value based on a 2000 calorie diet
How to make Lauki Kofta Curry
Preparing the Kofta
Grate the lauki and squeeze out excess water.
In a bowl, mix the grated lauki with gram flour, cumin seeds, red chili powder, salt, and chopped coriander leaves.
Form small balls from the mixture.
Cooking the Curry
Heat oil in a pan and sauté the chopped onions until golden brown.
Add ginger-garlic paste and cook for a minute.
Stir in the tomato puree and cook until the oil separates.
Add garam masala, coriander powder, turmeric powder, and salt. Mix well.
Pour in the water and bring to a boil.
Add the kofta balls to the curry and simmer for 10-15 minutes.
Nutrition (per serving)
Nutrition (per serving)
Calories
272.5kcal (13.63%)
Protein
10.0g (20%)
Carbs
37.5g (13.64%)
Sugars
5.0g (10%)
Healthy Fat
7.5g
Unhealthy Fat
1.5g
% Daily Value based on a 2000 calorie diet
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Tips & Tricks
Ensure to squeeze out as much water as possible from the lauki to prevent the koftas from becoming soggy.
You can add more spices according to your taste preference.
FAQS
How do I make Lauki Kofta Curry without frying the koftas?
To make Lauki Kofta Curry without frying, simply prepare the kofta mixture using grated lauki and gram flour, then form small balls. Instead of frying, add these kofta balls directly into the simmering curry after preparing the sauce. This method keeps the dish healthy and reduces oil usage.
What are some suitable dietary substitutions for Lauki Kofta Curry?
If you're looking for dietary substitutions, you can replace gram flour (besan) with chickpea flour for a gluten-free option. For a vegan version, ensure that the oil used is plant-based, and you can also skip the ginger-garlic paste if you prefer a milder flavor.
How should I store leftover Lauki Kofta Curry?
To store leftover Lauki Kofta Curry, let it cool completely before transferring it to an airtight container. It can be refrigerated for up to 3-4 days. For longer storage, consider freezing it, but keep in mind that the texture of the kofta may change slightly upon reheating.
What can I serve with Lauki Kofta Curry for a complete meal?
Lauki Kofta Curry pairs beautifully with steamed basmati rice, jeera rice, or even whole wheat roti. You can also serve it with a side of cucumber raita or a fresh salad to balance the flavors and add some crunch to your meal.
Can I use other vegetables instead of lauki in the kofta?
Yes, you can use other vegetables like zucchini, grated carrots, or even mashed potatoes as a substitute for lauki in the kofta. Just ensure that the vegetable you choose has a similar moisture content, and adjust the gram flour accordingly to achieve the right consistency.
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Suman Yadav
(@sumansauthenticrecipe)
Kitchen/cooking 🥘Authentic Recipe 🍱Everyday Lunch Thali ideas 👌Easy | Quick | Food Hack | Healthy Recipe Kitchen/cooking 🥘Authentic Recipe 🍱Everyday Lunch Thali ideas 👌Easy | Quick | Food Hack | Healthy Recipe...
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