Healthy Lauki Kofta Curry Recipe | Non-Fried Bottle Gourd Kofta Curry | Dhoodi Kofta
Description:
This Healthy Lauki Kofta Curry is a nutritious and tasty variation of the traditional kofta curry. Unlike the typical fried koftas, these are pan-fried in a non-stick kuzhi paniyaram pan, keeping the dish light yet flavorful. The koftas are made from bottle gourd (lauki), a vegetable packed with health benefits, and simmered in a simple, spiced tomato gravy. This dish is a perfect combination of health and flavor, making it an excellent choice for a wholesome dinner.
Cuisine: North Indian
Course: Dinner
Diet: Vegetarian
Ingredients
For the Koftas
| Ingredient | Quantity |
|---|---|
| Bottle gourd (lauki), peeled and grated | 1 medium-sized (about 3 cups) |
| Gram flour (besan) | 1/4 cup |
| Red Chilli powder | 1/2 teaspoon |
| Coriander powder (Dhania) | 1 teaspoon |
| Turmeric powder (Haldi) | 1/2 teaspoon |
| Garam masala powder | 1/2 teaspoon |
| Salt | To taste |
| Oil | For cooking (a few teaspoons) |
For the Gravy
| Ingredient | Quantity |
|---|---|
| Garlic, finely chopped | 4 cloves |
| Ginger, finely chopped | 1-inch piece |
| Green Chilli, split | 1 |
| Onion, finely chopped | 1 medium-sized |
| Cinnamon stick (Dalchini), broken | 1-inch piece |
| Bay leaf (tej patta), torn | 1 |
| Brown cardamom (Badi Elaichi) | 2 |
| Stone flower | 1 tablespoon |
| Tomatoes, cut into chunks and pureed | 8 medium-sized |
| Turmeric powder (Haldi) | 1/2 teaspoon |
| Coriander powder (Dhania) | 1 teaspoon |
| Red Chilli powder | 1 teaspoon |
| Garam masala powder | 1/2 teaspoon |
| Honey | 1 tablespoon |
| Coriander leaves, chopped | 8 sprigs |
| Salt | To taste |
| Ghee | 1 tablespoon |
Preparation Time: 20 minutes
Cooking Time: 40 minutes
Total Time: 60 minutes
Serves: 4-5
Instructions
Preparing the Koftas:
-
Grate the Bottle Gourd: Begin by peeling and grating the bottle gourd (lauki). Squeeze out the excess water from the grated bottle gourd using your hands and set it aside.
-
Make the Kofta Mixture: In a large mixing bowl, combine the grated bottle gourd, gram flour (besan), red chilli powder, coriander powder, turmeric powder, garam masala powder, and salt to taste. Mix everything together thoroughly. You should achieve a dough-like consistency.
-
Form the Koftas: Divide the mixture into 12 to 15 portions, rolling each into a ball.
-
Cook the Koftas: Preheat a kuzhi paniyaram (non-stick) pan and drizzle a little oil in each of the cavities. Gently place the kofta balls in the pan, ensuring they are not crowded. Drizzle a little more oil over the koftas, and cook them over medium heat, turning them occasionally to ensure they become golden brown on all sides. This step should take about 8-10 minutes. Once done, remove the koftas and set them aside.
Preparing the Gravy:
-
Prepare the Tomato Puree: Take the chopped tomatoes and blend them into a smooth puree. Set this aside for later use.
-
Cook the Aromatics: Heat ghee in a heavy-bottomed pan over medium heat. Add the finely chopped garlic, ginger, and green chilli, and sauté them for 1-2 minutes. Add the chopped onion and cook for another 3-4 minutes until the onions turn golden brown.
-
Add the Whole Spices: To the cooked onions, add the cinnamon stick, bay leaf, brown cardamom, and stone flower. Stir the spices for 30 seconds, letting their aroma infuse the oil.
-
Simmer the Gravy: Pour in the tomato puree and add turmeric powder, coriander powder, red chilli powder, garam masala powder, salt, and honey. Stir well to combine all the spices. Let the gravy simmer for about 5 to 7 minutes, or until the raw smell of the tomatoes disappears and the sauce thickens slightly.
-
Adjust the Seasoning: Taste the gravy and adjust the salt and spices if needed. If you prefer a sweeter taste, you can add a bit more honey at this point.
-
Add the Koftas: Once the gravy is ready, gently place the pan-fried koftas into the simmering sauce. Let them cook for 2-3 minutes so that they absorb the flavors of the gravy.
-
Garnish: Finally, sprinkle freshly chopped coriander leaves over the curry just before serving.
Serving Suggestions
Serve this Healthy Lauki Kofta Curry hot with phulka (soft Indian flatbread), palak dal (spinach dal), and paneer pulao for a wholesome, satisfying dinner. You can also serve it with laccha pyaz (onion salad) and a glass of lassi to enhance the meal experience.
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 220 kcal |
| Protein | 5g |
| Carbohydrates | 35g |
| Dietary Fiber | 6g |
| Fat | 9g |
| Saturated Fat | 1.5g |
| Cholesterol | 0mg |
| Sodium | 250mg |
| Potassium | 550mg |
| Vitamin A | 12% DV |
| Vitamin C | 20% DV |
| Calcium | 10% DV |
| Iron | 15% DV |
Tips for Success:
- For Softer Koftas: Ensure you squeeze out the excess water from the grated bottle gourd thoroughly to avoid soggy koftas. If the mixture feels too wet, add a little more gram flour to bind it.
- Spice Level: Adjust the level of spiciness by varying the amount of green chilli and red chilli powder.
- Gravy Consistency: If the gravy becomes too thick, you can thin it out by adding a little water or vegetable stock to reach the desired consistency.
- Non-stick Pan for Koftas: Using a kuzhi paniyaram pan ensures that the koftas are cooked with minimal oil, keeping them healthier than traditional deep-fried koftas.
This Healthy Lauki Kofta Curry brings you all the flavors of a classic Indian dish, with a healthier twist, making it perfect for a nutritious family meal. Enjoy the delicate balance of spices, textures, and taste in every bite!
