Pata Gobi Aur Kele Kofta Curry Recipe – No Onion No Garlic
Introduction
Pata Gobi Aur Kele Kofta Curry is a wholesome, hearty, and flavorful dish that showcases the art of Ayurveda-inspired cooking. This dish is perfect for those who avoid onions and garlic, as it follows a sattvic approach, focusing on pure, natural ingredients. The koftas, made from raw bananas and cabbage, are pan-fried to golden perfection and immersed in a rich, spicy, and tangy tomato-based gravy. This unique recipe promotes health and wellness, using simple yet aromatic spices that bring out the best of North Indian cuisine. It’s a must-try for anyone looking to explore healthier, mindful cooking practices while indulging in a flavorful lunch option.
Cuisine:
North Indian Cuisine
Course:
Lunch
Diet:
No Onion No Garlic (Sattvic)
Ingredients
For Kofta Balls
| Ingredient | Quantity |
|---|---|
| Raw Banana | 1, boiled and mashed |
| Cabbage (Patta Gobi/ Muttaikose) | 1 cup, chopped |
| Gram Flour (Besan) | 1/2 cup |
| Green Chilli | 1, chopped |
| Cumin Seeds (Jeera) | 1 tsp |
| Coriander Leaves (Dhania) | 2 tbsp, chopped |
| Cumin Powder (Jeera) | 1/2 tsp |
| Red Chilli Powder | 1/2 tsp |
| Garam Masala Powder | 1/2 tsp |
| Turmeric Powder (Haldi) | A pinch |
| Salt | To taste |
| Oil (for frying) | 1 cup, for deep frying |
For the Curry
| Ingredient | Quantity |
|---|---|
| Tomatoes | 3 large, pureed |
| Ginger | 1 tbsp, made into paste |
| Green Chilli | 1, slit |
| Gram Flour (Besan) | 1/2 cup |
| Fresh Cream | 3-4 tbsp |
| Curd (Dahi/Yogurt) | 2 tbsp |
| Coriander Powder (Dhania) | 1 1/2 tbsp |
| Turmeric Powder (Haldi) | 1/2 tsp |
| Cumin Powder (Jeera) | 1/2 tsp |
| Garam Masala Powder | 1/2 tsp |
| Bay Leaf (Tej Patta) | 1-2 leaves |
| Cardamom Pods/Seeds (Elaichi) | 1/2 tsp, freshly crushed |
| Salt | To taste |
| Oil | As required |
Preparation Time:
10 minutes
Cooking Time:
30 minutes
Instructions
Prepare the Kofta Balls:
-
Prepare the Cabbage and Banana Mixture: Start by finely chopping the cabbage (Patta Gobi). Press the chopped cabbage in small batches to remove any excess water. This helps prevent the koftas from becoming soggy. Once the cabbage is dry, place it in a large mixing bowl.
-
Cook and Mash the Banana: Cut the raw banana in half and pressure cook it with water and a pinch of salt until it’s soft. Once the pressure releases naturally, peel off the skin and mash the banana thoroughly.
-
Mix the Ingredients for the Koftas: To the bowl containing the cabbage, add the mashed banana. Now, incorporate the gram flour (besan), green chili, chopped coriander leaves, cumin powder, turmeric powder, garam masala, red chili powder, and salt. Stir the mixture thoroughly until everything is evenly combined, forming a firm dough-like consistency.
-
Form the Koftas: Heat oil in a Kuzhi Paniyaram Pan (or a regular frying pan) on medium heat. While the oil heats up, shape the cabbage and banana mixture into medium-sized kofta balls, approximately the size of a lemon, and set them aside on a plate.
-
Fry the Koftas: Once the oil is hot, carefully drop the kofta balls into the pan. Fry them until golden brown on all sides, ensuring they are cooked evenly. Once done, remove the koftas from the oil and place them on a plate lined with paper towels to absorb any excess oil.
Prepare the Curry:
-
Sauté the Spices: In a separate kadhai or wok, heat some oil. Add the bay leaf and let it release its fragrance for a few seconds. Then, add the grated ginger paste and sauté for a few more seconds until the ginger aroma is released.
-
Roast the Gram Flour: Add the gram flour (besan) to the kadhai and roast it for a minute or two until it turns light golden brown. This step ensures the besan loses its raw flavor and develops a rich, nutty aroma.
-
Prepare the Gravy Base: Immediately add the pureed tomatoes to the kadhai with the roasted gram flour. Stir well and cook the mixture for about a minute. Add the coriander powder, red chili powder, turmeric powder, cumin powder, and garam masala powder to the mixture. Sauté everything until the oil begins to separate from the sides of the gravy, indicating that the spices have been properly cooked.
-
Add Dairy Ingredients: Next, stir in the curd (yogurt) and cook for another minute, allowing the yogurt to blend well with the masala. Follow by adding fresh cream and mixing everything together until smooth. Let this simmer for 2-3 minutes.
-
Adjust the Gravy Consistency: Add a bit of water to the curry to achieve a slightly thick consistency. Be cautious while adding water, as the curry should not be too runny. Adjust the salt to taste, and bring the curry to a boil.
-
Add Cardamom and Simmer: Once the curry comes to a boil, sprinkle freshly crushed cardamom and stir to combine. Cover the pan, reduce the heat, and let the curry simmer for another 5 minutes.
-
Add the Koftas: After the curry has simmered, carefully drop the fried kofta balls into the curry. Turn off the heat and let the koftas soak in the curry for a few minutes, absorbing the flavors.
Serving Suggestions:
- Transfer the Pata Gobi Aur Kele Kofta Curry into a serving dish and garnish with a swirl of fresh cream and a sprinkling of fresh coriander leaves.
- Serve the curry hot with Phulka (Indian flatbread) or Naan. A refreshing Kachumber Salad made with cucumber, onions, and tomatoes would make a great side dish.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~280 kcal |
| Protein | ~5g |
| Carbohydrates | ~35g |
| Dietary Fiber | ~6g |
| Fat | ~12g |
| Saturated Fat | ~2g |
| Cholesterol | ~0mg |
| Sodium | ~450mg |
| Potassium | ~800mg |
| Vitamin A | ~8% of the Daily Value |
| Vitamin C | ~60% of the Daily Value |
| Calcium | ~4% of the Daily Value |
| Iron | ~10% of the Daily Value |
Conclusion
Pata Gobi Aur Kele Kofta Curry is a delightful and healthy alternative for those looking to avoid onions and garlic in their diet. It showcases the richness of Ayurvedic cooking while delivering bold flavors through the combination of spices and fresh ingredients. The kofta balls, with their soft texture and subtle sweetness from the raw banana, pair perfectly with the aromatic, tangy curry, making it a great dish for lunch or any occasion. Enjoy this unique, sattvic meal as part of your journey towards a healthier and mindful lifestyle.
