Pumpkin Kofta Curry: A Delightful Indian Classic with a Healthy Twist
The Pumpkin Kofta Curry is a lighter and more nutritious version of the traditional creamy kofta curry, featuring crispy pumpkin koftas soaked in a rich yogurt-based spice gravy. This dish is a perfect combination of flavors and textures, making it an ideal choice for a wholesome, diabetic-friendly lunch. The star ingredient here, pumpkin, is packed with Vitamin C, potassium, and antioxidants, offering numerous health benefits, especially for heart health.
The roasted pumpkin in this recipe is blended with boiled potatoes, gram flour (besan), and corn flour to create a dough that is then shaped into bite-sized balls and fried to a crisp in a kuzhi paniyaram pan. The crispy koftas are then immersed in a tangy, spice-infused gravy made with yogurt, tomatoes, and an aromatic blend of spices, making each bite a perfect blend of crunchy and creamy.
Cuisine: Indian
Course: Lunch
Diet: Diabetic Friendly
Ingredients for the Koftas:
| Ingredient | Quantity |
|---|---|
| Kaddu (Pumpkin) | 150 grams, chopped into small pieces |
| Potato (Aloo) | 2, boiled and peeled |
| Red Chilli Powder | 1 tablespoon |
| Fennel Seeds (Saunf), crushed | 1 teaspoon |
| Coriander Powder (Dhania) | 1 teaspoon |
| Corn Flour | 1/4 cup |
| Gram Flour (Besan) | 2 tablespoons |
| Coriander Leaves (Dhania) | 2 sprigs |
Ingredients for the Gravy:
| Ingredient | Quantity |
|---|---|
| Onions | 2, sliced |
| Tomato | 1, chopped |
| Ginger | 1-inch piece, chopped |
| Garlic | 2 cloves, chopped |
| Green Chilli | 1, slit |
| Turmeric Powder (Haldi) | 1 teaspoon |
| Garam Masala Powder | 1 tablespoon |
| Amchur (Dry Mango Powder) | 1 teaspoon |
| Cardamom Pods (Elaichi) | 1 pod |
| Cloves (Laung) | 2 pieces |
| Curd (Dahi/Yogurt) | 1/2 cup |
Preparation Time: 10 minutes
Cooking Time: 35 minutes
Total Time: 45 minutes
Serving Size: 4-5 servings
Instructions:
Step 1: Prepare the Kofta Mixture
- Pressure Cook the Pumpkin and Potatoes: In a pressure cooker, add the chopped pumpkin and peeled, boiled potatoes along with a pinch of salt and enough water to cover them. Cook for about 4 whistles. Allow the pressure to release naturally, then drain out all the water.
- Mash the Pumpkin and Potatoes: Mash the pumpkin and potatoes together until smooth. Heat a sauce pan on medium heat and add the mashed mixture along with the red chili powder, fennel seeds, coriander powder, and sauté well. Continue to sauté until all the water evaporates and the mixture becomes dry.
- Make the Kofta Dough: Add the corn flour, gram flour (besan), salt, and coriander leaves to the dry mixture and mix thoroughly. The dough should be sticky but firm. Turn off the heat and allow it to cool for a few minutes.
Step 2: Prepare the Curry
- Cook the Gravy Base: In a separate pan, heat 1 tablespoon of oil. Add the sliced onions, chopped garlic, and ginger. Sauté until they soften and become translucent.
- Add Tomatoes and Spices: Add the chopped tomato and a pinch of salt. Stir and let the tomatoes soften and break down. After about 5 minutes, add the green chili, turmeric powder, garam masala powder, amchur, and cardamom pods. Continue to sauté for another 3-4 minutes, allowing the spices to blend.
- Blend the Gravy: Turn off the heat and let the mixture cool slightly. Once cooled, transfer everything to a blender and add the curd (yogurt). Blend into a smooth paste and set aside.
Step 3: Fry the Koftas
- Shape the Koftas: Once the kofta mixture has cooled, shape it into bite-sized balls (about 8-10 balls).
- Fry the Koftas: If you’re using a kuzhi paniyaram pan, place the kofta balls in the pan’s cavities. Drizzle a little oil over the balls and pan-fry them on medium heat until golden brown on all sides, flipping them occasionally to ensure even cooking.
- Alternatively, Fry in Oil: If you don’t have a kuzhi paniyaram pan, heat oil in a shallow frying pan and fry the koftas until they are golden brown and crispy. Drain on paper towels to remove excess oil.
Step 4: Assemble the Curry
- Cook the Gravy: In a heavy-bottomed pan, heat 1 tablespoon of oil. Add the cardamom pods and cloves. Pour in the prepared curry paste and add 1/4 cup of water to adjust the consistency. Bring the mixture to a boil, and taste for salt.
- Add the Koftas: Once the gravy thickens to your desired consistency, gently add the crispy pumpkin koftas to the gravy. Let them simmer for a couple of minutes to absorb the flavors of the curry.
- Final Touches: Once the koftas are well-coated with the gravy, transfer the curry to a serving bowl. Garnish with fresh coriander leaves or a drizzle of cream for extra richness.
Serving Suggestions:
Serve the Pumpkin Kofta Curry hot, accompanied by phulka, naan, or tawa paratha. Pair it with a side of subzi (vegetable dish) for a complete and satisfying meal.
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | 180 kcal |
| Carbohydrates | 24 g |
| Protein | 4 g |
| Fat | 8 g |
| Fiber | 4 g |
| Sodium | 400 mg |
| Potassium | 500 mg |
| Vitamin C | 25% of RDI |
| Calcium | 6% of RDI |
| Iron | 8% of RDI |
Tip for Extra Flavor: If you like a richer flavor, you can add a tablespoon of fresh cream to the curry just before serving. This will enhance the texture and flavor of the dish.
This Pumpkin Kofta Curry is not just a delightful treat for the taste buds but also a nutritious addition to your meals. The blend of spices and the use of healthy ingredients make it a guilt-free indulgence that can be enjoyed by all, especially those looking for a diabetic-friendly option.
