Bread Koftas in Pumpkin Curry ( Healthy Subzi)
by Tarla Dalal
The best way to impress somebody is to make something healthy, unusual and exotic. Now, if such a dish is also easy to prepare, like these Bread Koftas in Pumpkin Curry, it suits you too! Made with whole wheat bread and low-fat curds, these koftas are made healthier by steaming them instead of deep-frying. The mouth-watering gravy too is quite healthy as it is made with vitamin A rich pumpkin instead of fat-laden cream or coconut. The addition of low-fat curds enhances the gravy further with its tang and texture along with calcium.
Bread Koftas in Pumpkin Curry ( Healthy Subzi) recipe - How to make Bread Koftas in Pumpkin Curry ( Healthy Subzi)
Preparation Time: Cooking Time: Total Time:
Makes 6 servings
For The Bread Koftas
6 fresh whole wheat bread slices
1/4 cup fresh low-fat curds (dahi)
2 tbsp finely chopped coriander (dhania)
1 tsp finely chopped green chillies
salt to taste
For The Pumpkin Curry
1 1/2 cups peeled and roughly chopped red pumpkin (bhopla / kaddu)
1 cup roughly chopped tomatoes
3/4 cup fresh low-fat curds (dahi)
1 tbsp oil
1/2 cup onion paste
2 tsp chilli powder
1 tbsp coriander-cumin seeds (dhania-jeera) powder
1/4 tsp turmeric powder (haldi)
1 tsp garam masala
1/2 tsp sugar
1/2 cup boiled green peas
salt to taste
For The Garnish
2 tbsp finely chopped coriander (dhania)
- Method
- For the bread koftas
- 1. Remove the crust from the bread slices and crumble the bread into very small pieces.
- 2. Combine the curds and bread in a deep bowl, mix well and keep aside for 20 minutes.
- 3. Add all the remaining ingredients and mix well.
- 4. Divide the mixture into 18 equal portions and shape each portion into a small round ball.
- 5. Steam the koftas in a steamer for 10 minutes. Keep aside.
For the pumpkin curry
- For the pumpkin curry
- Combine the tomatoes and ½ cup of water in a deep non-stick pan and cook on a medium flame for 10 minutes, while stirring occassionally. Allow it to cool completely and blend in a mixer to a smooth pulp. Keep aside.
- Combine the red pumpkin and 1 cup of water in a deep non-stick pan and mix well. Cover with a lid and cook on a medium flame for 10 minutes or till the pumpkin is cooked, while stirring occasionally.
- Allow the mixture to cool completely and blend in a mixer to a smooth paste.
- Combine the pumpkin paste and curds in a deep bowl, mix well and keep aside.
- Heat the oil in a deep non-stick kadhai, add the onion paste and sauté on a medium flame for 2 minutes.
- Add the chilli powder, coriander-cumin seeds powder, turmeric powder and garam masala and sauté on a medium flame for a few seconds.
- Add the pumpkin-curds mixture, prepared tomato pulp, sugar and ½ cup of water, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally.
- Add the green peas and salt, mix well and cook on a medium flame for another 1 minute, while stirring once in between. Keep aside.
How to proceed
- How to proceed
- Just before serving, add the prepared bread koftas to the pumpkin curry, mix gently and bring to boil.
- Serve immediately garnished with coriander.
| Energy | 74 cal |
| Protein | 3.1 g |
| Carbohydrates | 9.4 g |
| Fiber | 1.9 g |
| Fat | 2.7 g |
| Cholesterol | 0 mg |
| Vitamin A | 292.8 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.4 mg |
| Vitamin C | 12.5 mg |
| Folic Acid | 15.2 mcg |
| Calcium | 80.6 mg |
| Iron | 0.7 mg |
| Magnesium | 28.1 mg |
| Phosphorus | 51.1 mg |
| Sodium | 24.3 mg |
| Potassium | 124.4 mg |
| Zinc | 0.2 mg |