Healthy Lauki Kofta Curry Recipe | Non-Fried Bottle Gourd Kofta Curry | Dhoodi Kofta
Lauki Kofta Curry, also known as Dhoodi Kofta, is a delightful North Indian dish made with bottle gourd (lauki) and gram flour. This healthy version of the classic curry features non-fried koftas, offering a lighter alternative while retaining all the flavor and richness of traditional preparations. The curry’s base is a beautifully spiced, tangy tomato gravy that perfectly complements the soft, fluffy koftas. This vegetarian dish is ideal for a wholesome dinner or a comforting family meal. Serve it with roti or rice for a complete meal.
Ingredients for Lauki Kofta Curry
The following ingredients are required to prepare the non-fried Lauki Kofta Curry and its flavorful gravy:
| Ingredients for Kofta | Quantity |
|---|---|
| Bottle gourd (lauki) | 1 (peeled and grated, about 3 cups) |
| Gram flour (besan) | 1/4 cup |
| Red chili powder | 1/2 teaspoon |
| Coriander powder (Dhania) | 1 teaspoon |
| Turmeric powder (Haldi) | 1/2 teaspoon |
| Garam masala powder | 1/2 teaspoon |
| Salt | To taste |
| Sunflower oil | For cooking |
| Ingredients for Curry | Quantity |
|---|---|
| Garlic (finely chopped) | 4 cloves |
| Ginger (finely chopped) | 1 inch piece |
| Green chili (split) | 1 |
| Onion (finely chopped) | 1 |
| Cinnamon stick (broken) | 1 inch |
| Bay leaf (tej patta) | 1 (torn) |
| Brown cardamom (Badi Elaichi) | 2 |
| Stone flower | 1 tablespoon |
| Tomatoes (chopped and pureed) | 8 |
| Turmeric powder (Haldi) | 1/2 teaspoon |
| Coriander powder (Dhania) | 1 teaspoon |
| Red chili powder | 1 teaspoon |
| Garam masala powder | 1/2 teaspoon |
| Honey | 1 tablespoon |
| Fresh coriander leaves (chopped) | 8 sprigs |
| Salt | To taste |
| Ghee | 1 tablespoon |
Preparation Time: 20 minutes
Cooking Time: 40 minutes
Total Time: 60 minutes
Servings: 6
Cuisine: North Indian
Course: Dinner
Diet: Vegetarian
Instructions for Lauki Kofta Curry
Follow these steps to create the non-fried Lauki Kofta Curry:
Step 1: Preparing the Koftas
- Start by peeling and grating the bottle gourd. Once grated, squeeze out any excess water from the lauki. You can use a clean kitchen cloth or your hands to press out the liquid. Set the grated lauki aside.
- In a large mixing bowl, combine the grated bottle gourd with turmeric, red chili powder, coriander powder, garam masala powder, gram flour, and salt. Mix everything thoroughly until the ingredients are evenly incorporated. The mixture should be slightly sticky but firm enough to shape into balls.
- Divide the mixture into 12 to 15 portions and roll them into small balls.
- Preheat a Kuzhi Paniyaram pan (or any similar pan with small cavities) and lightly grease each cavity with a bit of oil.
- Carefully place the kofta balls into the pan’s cavities. Drizzle a little oil over the balls and cook them over medium heat. Flip the koftas to ensure they cook evenly on all sides, becoming golden brown. Once done, remove the koftas and set them aside for later.
Step 2: Preparing the Curry Gravy
- While the koftas are cooking, prepare the curry base. Start by pureeing the tomatoes. You can use a blender or food processor to get a smooth consistency.
- Heat ghee in a heavy-bottomed pan. Add finely chopped garlic, ginger, green chili, and onion. Sauté the mixture over medium heat for about 3 to 4 minutes, until the onions become soft and translucent.
- Once the onions are softened and lightly golden, add the whole spices: cinnamon stick, bay leaf, brown cardamom, and stone flower. Stir the mixture for a few seconds to release their aromas.
- Add the pureed tomatoes to the pan and cook for 5 to 7 minutes. Stir occasionally, allowing the tomato mixture to cook down and the raw smell to fade.
- Once the tomato base is cooked, add turmeric powder, coriander powder, red chili powder, garam masala powder, honey, and salt. Stir well to combine and let the curry simmer for an additional 5 minutes.
- Taste the gravy and adjust the seasoning as needed. If the curry is too thick, you can add a little water to achieve your desired consistency.
Step 3: Serving the Lauki Kofta Curry
- Once the curry is ready, gently add the cooked lauki koftas into the curry sauce. Allow the koftas to soak in the flavors of the curry for a few minutes.
- Garnish with fresh coriander leaves to add a burst of color and freshness.
- Serve the Lauki Kofta Curry hot with steamed rice, roti, or phulka for a complete meal. You can also serve it alongside a bowl of Palak Dal and Paneer Pulav for a wholesome dinner experience.
Serving Suggestions
Lauki Kofta Curry pairs wonderfully with:
- Phulka: Soft and puffed wheat flatbreads
- Palak Dal: A comforting spinach lentil curry
- Paneer Pulav: A fragrant rice dish with paneer cubes
- Laccha Pyaz: A simple onion salad
- Lassi: A cool and refreshing yogurt drink
Enjoy this healthy, non-fried Lauki Kofta Curry with your loved ones for a satisfying, nutritious meal that’s sure to please everyone at the table.
