Cabbage Soya Koftas in Coriander Tomato Gravy
by Tarla Dalal
Tangy tomato and peppy coriander are a made-for-each-other combination. A gravy made of this duo is nothing short of a runaway success! This delicious gravy is a treasure-trove of folic acid, while the unique koftas made of cabbage, soya granules and paneer pool in loads of fibre, protein and calcium. Serve the Cabbage Soya Koftas in Coriander Tomato Gravy immediately and fresh for the best flavour and texture.
Cabbage Soya Koftas in Coriander Tomato Gravy recipe - How to make Cabbage Soya Koftas in Coriander Tomato Gravy
Soaking time: 5 minutes Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For The Cabbage Soya Koftas
1/2 cup thinly grated cabbage
1/2 cup soya granules
1/4 cup ragi (nachni / red millet) flour
1/4 cup crumbled low-fat paneer (cottage cheese)
2 tbsp chopped mint leaves (phudina)
2 tsp finely chopped green chillies
1 tsp garam masala
1/2 tsp turmeric powder (haldi)
2 tsp lemon juice
salt to taste
For The Tomato Gravy
2 cups tomato cubes
2 tsp oil
1/2 tsp cumin seeds (jeera)
1/2 tsp turmeric powder (haldi)
1 tsp sugar
salt to taste
To Be Ground Into A Smooth Coriander-onion Paste (using 1/2 Cup Of Water)
1/2 cup finely chopped coriander (dhania)
1/2 cup onion cubes
2 black peppercorns (kalimirch)
1 tsp coriander (dhania) seeds
2 whole dry kashmiri red chillies , broken into pieces
1/2 tsp cumin seeds (jeera)
4 garlic (lehsun) cloves
For The Garnish
2 tbsp finely chopped coriander (dhania)
For the cabbage soya koftas
- For the cabbage soya koftas
- Soak the soya granules in enough hot water for 5 minutes. Drain and squeeze the soya granules thoroughly to remove all the excess water. Discard the water.
- Combine the soya granules and all the remaining ingredients in a deep bowl and mix well.
- Divide the mixture into 12 equal portions and shape each portion into a round ball. Steam in a steamer for 5 minutes and keep aside.
For the tomato gravy
- For the tomato gravy
- Combine the tomatoes and 1 cup of water in a deep non-stick pan and cook on a medium flame for 5 minutes. Keep aside to cool slightly.
- Blend in a mixer to a smooth pulp and keep aside.
- Heat the oil in a non-stick kadhai and add the cumin seeds.
- When the seeds crackle, add the coriander-onion paste and sauté on a medium flame for 2 minutes.
- Add the tomato pulp, turmeric powder, sugar and salt, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally.
How to proceed
- How to proceed
- Just before serving, add the cabbage soya koftas to the tomato gravy, mix gently and cook on a medium flame for 1 to 2 minutes.
- Serve immediately garnished with coriander.
| Energy | 137 cal |
| Protein | 6.9 g |
| Carbohydrates | 16.3 g |
| Fiber | 5.3 g |
| Fat | 4.9 g |
| Cholesterol | 0 mg |
| Vitamin A | 558.8 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.9 mg |
| Vitamin C | 38.4 mg |
| Folic Acid | 38.6 mcg |
| Calcium | 126.8 mg |
| Iron | 2.4 mg |
| Magnesium | 48.8 mg |
| Phosphorus | 133.1 mg |
| Sodium | 18.2 mg |
| Potassium | 383.1 mg |
| Zinc | 0.7 mg |
A truly nourishing subzi is what I would describe this recipe as. The steamed koftas are made with the goodness of soy flour along with the iron rich ragi flour for binding. The addition of coriander paste in the tomato gravy also adds more iron along with lending the fresh herb taste to it.